3 x 5 @ 75-80% of 2RM
1 x max rep @ 60%, each rep with a full 3/1000 at the top
Rest as needed between sets. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
15 Kettlebell swing
10 Kettlebell deadlift @ same
5 Pull-up (Scaled to ability in each round)
1 minute rest
Kettlebell swing: Weight starts at 75+% of 5RM kettlebell “Short swing”, and decreases one interval each round. Each set should be positionally sound, violent, and challenging, and may feature up to 2 short interruptions if needed. 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.
And then, in less than 2 minutes, complete:
40 revolutions Airdyne
20 Jumping pull-up
10 Straight jump
Breathe, focus, and move fast- take missing the clock off the table as an option.