3 x 7 @ (up to) 80% of 2RM
1 x 9 @ 50%
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 “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then:
Benchmark
“The Saddest Day” – 7:05 (Converge – Petitioning The Empty Sky)
10 Kettlebell snatch (35lb. W, 55lb. M)
20 Double-under
Count rounds and half-rounds completed in 7:05.
Kettlebell snatch: Switch arms as desired. If designated weight creates/ forces a compromised position, adjust one interval down and continue safely. Double-under: If not yet in your tool box, perform 30 high-knee jumprope + 3 burpees in each round, and add 1 minute to total time.
If rest is needed, keep it short and specific. Push hard for at least 1/2 round improvement from last time.
Rest up to 3 minutes. Then, as quickly as possible, 4 rounds of:
1 Sled drag (20 yd. @ BW)
15 Slam ball @ 15lb. W, 25lb. M
5 Breaths rest (wp-contentrox. :15 sec.)
”Drag” = forward, and “Pull” = backward. Today, if time needed to complete sled drag in any round exceeds :20 seconds, perform 5 burpees prior to beginning slam ball. Do not extend rest beyond 5 breaths- safety considered, make yourself move.