2 x 3 (up to) @ 90% of 2RM
3 x 5 (up to) @ 75%
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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, 4 rounds of:
Pull-up: Scale variation and/ or implement to ability in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Sets should be challenging but uninterrupted.
And then, with a partner:
12 reps max distance medicine ball throw/ catch @ 12lb. W, 15lb. M
Starting at a minimum of 12 ft., perform 12 consecutive throws from the furthest distance possible.
And finally, choose either 50 reps or 1 Tabata interval
(:20 sec. work/ :10 sec. rest x 8) of:
Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
50 reps are to be completed as quickly as possible- ideally, inside the 4-minute mark. Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.