5 x 2 (up to) 90% of 2RM
2 x 10 @ 50%
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, with as few trips as possible to the ground:
Accumulate 5 minutes double kettlebell rack hold
(W- 35lb. x 2, M- 55lb. x 2)
Rest as little as possible, not as much as you’d like to- when weights leave the rack position, clock stops.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Each drop from the bar in the hanging rounds = 10 burpee. Count reps in all 4 V-up rounds- keep effort high and pace strong, and attempt to match throughout.