2 x 8 @ (up to) 75% of 2RM
2 x 12 @ 60%
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “2 x 8″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
Kettlebell high-pull + Goblet catch:
10, 5, 5, 5, 5
Rest as needed between sets. Weight increases each set (denoted by commas between). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground. Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of this lift.
And then:
Sled drag (20yd. @ as heavy as possible)
”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is over.
And finally, with a partner, and as quickly as possible:
100 Abmat medicine ball pass @ 12lb. W, 16lb. M
Take short, specific rest only as needed, and keep the valuable mechanics of a sound Abmat sit-up intact throughout.