1 x 9 @ 50% of 1RM
1 x 7 @ 60-70%
2 x 5 @ 75-80%
Position considered, each set is performed uninterrupted. Rest as needed between sets. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”.
Rest as needed between arms and/ or sets, and add a 2/1000 pause to any transition point that you are struggling with.
And then, 4 aggressive rounds of:
20 Tire smash @ 6lb. W, 10lb. M
4 Medicine ball shuttle run* (20yd. ea. @ 15lb. W, 20lb. M)
*Ball remains in-hand but touches the ground at the end of each sprint.