In order, top-to-bottom:
5 x 7L, 7R @ 50% of TGU 1RM
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 7L, 7R″, it always refers to “Sets” x “Reps”.
Switch arms as desired in power snatch, and if needed, rest up to :30 sec. in 5-rep intervals in pull-up.
And then, Kettlebell Sequence #1
Around-the-body pass (Left)
Around-the-body pass (Right)
Swing clean and press (5L, 5R)
Full-range high pull
Halo (5L, 5R)
Hand-to-hand 1-arm swing
Snatch (5L, 5R)
Sequence #1 consists of 10 total reps of each movement (note L & R). Today, choose a weight that poses a challenge, but allows for uninterrupted sets of each movement. Rest briefly as needed between movements, not during.
If needed, rest up to :30 sec. in 5-rep intervals in chin-up, and switch arms as desired in kettlebell swing. Pace takes a back seat to position in each piece today- make adjustments, work hard, stay focused.