5 x 2 @ (up to) 95% of 2RM
2 x 5 @ (up to) 75%
1 x 10 @ 50%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
5L, 5R 1-arm kettlebell Thruster @ 50-60% of heaviest completed set above
1 minute rest
Each round today is scaled to ability for 10 quality, uninterrupted reps- use designated percentages of barbell press as a guide. If weight needs to travel to the ground between arms, keep the break short (3-5 breaths). Focus on timing, power, and a full, aggressive lock-out (of both the hip and the arm) in each rep.
And then, as many rounds as possible in 4 minutes:
2 Burpee
4 Medicine ball throw (Wall- 12lb. W, 16lb. M)
There is no designated rest- If needed, keep it short (2-3 breaths) and immediately resume aggressive work; Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Max-duration single kettlebell rack hold (as heavy as possible)
Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.