3 x 5 (up to) 80% of 2RM
1 x 10 @ 60%
1 x 15 @ 30-40%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
3 x 20 Kettlebell “Short swing” @ 1/2 BW
Position considered, weight starts and stays at 1/2 BW. If kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.
Reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
And then, as quickly as possible:
10 Sled drag (20yd. each @ 40% BW)
”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.
And finally, also as quickly as possible, 20 rounds of:
5 Hollow rock
1 Plyometric push-up
:05 sec. rest
Transition seamlessly and with dexterity from hollow to push-up.
:05 sec. = 1-2 breaths.