5 x 2 (up to) 90% of 2RM
1 x 10 @ 60%
1 x 5 @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
50/50 Kettlebell strict press:
5 x 3L , 3R @ as heavy as possible in each
Alternating 3L, 3R, accumulate 30 total reps (15 left, 15 right). Keep kettlebells in-hand for 6 reps, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
And then:
3 x 10 Banded Good Morning
30 Burpee
Good Morning: Band to ability for 10 challenging, organized, properly executed reps. Rest between sets.
Burpee: Move fast, take no rest.