3 x 5 @ (up to) 75% of 2RM
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. Reminder: Position and range of motion always govern weight. Controlled, organized lock-out constitutes a completed rep.
5 x 3L, 3R @ (up to) 30% of barbell push press 2RM (each hand)
Alternate 3L, 3R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.
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.
Climb to a new 1RM box jump using warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25. (Ex. 5, 5, 3, 3, 1, 1, 1, 1… )
And finally, at cool-down pace, 3 rounds of:
1 minute Airdyne (Arms only)
1 minute Airdyne (Legs only)