1 x 10 @ 50% of 1RM
2 x 5 @ 75% of 1RM
5 x 2 @ 75% 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 “2 x 5″, it always refers to “Sets” x “Reps”.
Then, on a :30 second descending clock:
Then, on a :60 second descending clock:
Slam ball @ 30lb. W, 40lb. M (For remaining time)
And then, on a :90 second descending clock:
Slam ball @ 15lb. W, 20lb. M (For remaining time)
Count and note reps completed per round, and total. Rest up to :45 seconds in between each round. If designated weights cause you to move slowly, use them and work hard. If they create/ force a compromised position, make as minor an adjustment as needed to continue safely. In a short, 3-minute conditioning piece, you get out what you put in.