2 x 5 @ (up to) 80% of 1RM
2 x 7 @ (up to) 60%- double overhand grip
Rest between sets. If a set within the designated ranges requires interruption, take as minor a pause as needed and finish strong. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Switch grip may be used in sets of 5, but not sets of 7.
Then, 3 rounds of:
10 Mace shovel @ minimum 10kg. W, 12kg M (5L, 5R)
10 Kettlebell halo @ minimum 1/4 BW
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)
Weights listed for mace shovel and kettlebell halo are minimum- If they do not pose a significant challenge for today’s rep scheme, scale to ability.
And then, skill work:
Whatever we need most/ Whatever your trainer points you towards
“Skill work” does not equal leaving early, standing around talking, or guessing at an unspecific path of work. It does equal short, specific, sets of detailed, progress-minded effort that will produce (not surprisingly) an improvement in skill.