Load determination:
Load and movement should be specified by your plan. Unless otherwise specified, rest 2 minutes between clusters.
Instructions:
Each “set” is a cluster of repetitions of isometric holds and rest.
For example, 4x 5:5.
5:5 means 5 seconds on, 5 seconds off. 4x means 4 reps.
So a 4-rep cluster would be 5 on, 5 off, 5 on, 5 off, 5 on, 5 off, 5 on.
“On” position will be specified by your plan.
“Off” means not under any load, unless specified by your plan. So drop from the bar, put your knees down if you’re doing push ups, etc. Off.