(Photo: New awareness can stir up dust… Exposure, impact, and repetition can help settle it. Self-defense 2015.)
3 x 5 @ (up to) 75% of 2RM
If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.
Then, 5 rounds of:
Kettlebell snatch: Fact-find prior to beginning work rounds; Begin as heavy as possible for 10L, 10R, and decrease one interval each round (Ex. Round 1: 88lbs., Round 2: 79lbs., Round 3: 70lbs., Round 4: 62lbs., Round 5: 53lbs.)
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
And then, “Time under tension”:
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!