9, 7, 5, 3- 3- 3- 3
Rest between sets. Weight increases each set (denoted by commas between) until 3, and then, position considered, remains the same (denoted by dashes). Reminder: Position and range of motion always govern weight, and “overhead” is not a relative position.
Then:
2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 85% of 5RM)
2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
1 x 20 @ 45lb. W, 62lb. M
1 x 20 @ 35lb. W, 55lb. M
Rest at least 1 full minute between each set. Though weights specified should be utilized if possible, position and execution always governs weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.
And then:
1 Sled drag (20 yd. @ min. 1+1/2 BW)
30 calories Airdyne @ as fast as possible
1 minute @ 60% of max RPM from above
3 minutes @ 30% of max RPM from above
1 minute arms only
”Drag” = forward, and “Pull” = backward. Hustle in transitions from sled to bike, be mindful of breathing, and focus on the objective.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.