50/50 Kettlebell strict press:
3L, 3R (Alternating or consecutive- As heavy as possible in each set)
1 minute rest
x 3
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 x 5 (As heavy as possible in each set)
3 x 7 (Slightly lighter)
Minimum 1 minute rest between sets. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
And then:
1-arm kettlebell Thruster:
5L, 5R @ 75% of 7-rep squat sets (Above)
1 minute rest
x 2
Unless position breaks, all sets in all lifts are performed uninterrupted.