2 x 5 @ 85% of 2RM
5 x 2 (up to) @ 75%, each rep with a full 3/1000 at the top
1 x 9 @ (up to) 60%
Rest as needed between 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 “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.
Then, with a partner:
40 Medicine ball throw/ catch + Burpee (15lb. W, 20lb. M)
Today, as soon as the ball is thrown, a burpee (minus clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, burpee, and catch. Organized position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.
And then, 8 aggressive rounds of:
8 Kettlebell kayak (35lb. W, 55lb. M)
8 Rocking chair @ same
:20 sec. rest
If designated weight breaks position in either movement, adjust one interval down and continue safely. Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.