(Photo: Many degrees exist between, being casually looked at, and actually seen… )
7 x 5 @ (up to) 75% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
25 Kettlebell high pull + Goblet squat @ (recommended) 1/2 BW
Take only the rest you need. Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position (hands on side of handles, forearms driven into sides of kettlebell); Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely. Conversely, if 1/2 BW does not pose a significant challenge, adjust accordingly and continue progressively.
And then, 5 minutes of:
Hustle in the transitions, limit rest, and manage breathing; There is little value to casual 5-minute conditioning. Count and note completed rounds and partials as reference for next time.
Throw: There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!