4 x 5 @ (up to) 85% of 2RM
1 x 9 @ 60%
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 “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
Benchmark
“Unsilent Death” – 13:54 (Nails – “Unsilent Death”– full album)
40 Tire smash @ 6lb. W, 10lb. M
400lb. M/ 300lb. W 1-arm ground-to-shoulder kettlebell lift* (Kettlebell clean or kettlebell deadlift + swing clean)
20 Kettlebell swing @ 1/4 BW
10 Medicine ball shuttle run** (20 yd. ea. @ 15lb. W, 20lb. M)
Count and note rounds and partials completed in 13:54.
There is no designated rest- if it is needed, keep it short and specific (3 breaths or less) and take it between lift and swing.
*Use as many safe, quality lifts as you need, but as few as you can, to reach designated weight in each round. If number isn’t exact, err on the side of over, never under (Ex. 400lb. = 420lb., not 395lb.).
**Medicine ball remains in-hand but touches the ground at the end of each sprint.