3 x 3 @ 75-80% of 1RM
3 x 3 @ 60-65%
5 x 1L, 1R @ (up to) heaviest set above
(performed as kettlebell 50/50 press)
Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed prior to continuing. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.
Alternate 1L, 1R in final sets, and rest between the 2 reps. 50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 5 rounds of:
9 Dip/ Ring dip
7 Goblet squat @ minimum 1/2 BW
5 Sprint start*
1 minute “focused rest”
If designated Goblet squat weight creates compromised positions, adjust one interval down and continue. Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.