1 x 5 @ 50-60% of 1RM
5 x 2 @ as heavy as possible in each set
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.
Then, with a partner, 4 aggressive rounds of:
4 Sandbag shoulder @ minimum 85lb. W, 115lb. M
vs.
One partner lifts while the other partner hustles and accumulates as many burpees as possible. Sandbag lift ends when weight is stable and stationary on the shoulder. 4 rounds = 4 turns at each station. Hustle on the switches, and note both total time to completion and total number of burpees completed.
And then:
100 Medicine ball throw/ catch* @ 15lb. W, 20lb. M
Today, every 10 reps ball stays in-hand and touches the ground 10 times (squat and touch the ground). Partner 1 performs touches first 10, and partner 2 the next.
*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.