1 x 10 @ 50% of 1RM
4 x 5 @ 75%
2 x 3 @ 75%+
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 “1 x 10″, it always refers to “Sets” x “Reps”.
Then:
20 Lateral burpee
16 Box jump @ 75% of 1RM
12 Kettlebell clean @ 50% BW+
8 Kettlebell high pull + Goblet squat @ 50% BW
4 minutes Airdyne @ 50% of max RPM
Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead. High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Kettlebell clean: Use any variation you choose in an effort to safely lift as much weight as possible for 12 reps.
Just a quick visual reminder to check out our “Mental“ category of posts. (We hit post #100 just last week. How many have you read?)