8 x 2 @ 80-85% of 1RM
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 “8 x 2″, it always refers to “Sets” x “Reps”.
Rest as needed, then:
4 x 5 reps + 3 breaths @ as heavy as possible
2 x 10 reps + 3 breaths @ moderate
1 x 20 @ as fast as possible
Today, sets are interspersed with 3 breaths rest, and ground-to-overhead choices are kettlebell full-range high pull and/ or slam ball. Weights are self-scaled, and each set should pose a significant challenge. If slam ball does not offer enough weight to present one, use kettlebell until the lighter set(s).