5 x 3 @ 80-90% of 2RM from 06/08/15
Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Minimum 2 minutes static rest + 2 minutes active rest, then:
Climb to and find a dumbbell power snatch 1RM
Use short warm-up sets, and rest as needed between them. Insist on a full, paused lock-out to count each rep. Keep total number of lifts per arm under 15.
And then, with a partner:
Throw/ catch: Today, each drop/ ball caught below hips = 5 burpee each partner, performed immediately.
*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.