4 x 5 @ as heavy as possible in each set
1 x 15 @ 50% of heaviest 5-rep from above
Rest as needed between sets. If set of 5 requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position
Then:
Benchmark
“Conflicting Ideas/ Call to Arms” 7:25 (Tragedy – “Vengeance”)
50 Kettlebell swing (35lb. W, 55lb. M)
Then, for remaining time and at same weight:
3L, 3R Kettlebell swing clean & push press
3L, 3R Kettlebell snatch
Count and note rounds and half-rounds completed in 7:25.
Score is total rounds of clean & press + snatch- Swing is a buy-in only. If designated weight creates/ forces compromised positions in either lift, make as minor an adjustment as needed to continue safely.
Up to 5 minutes rest, then 2 rounds of:
3 Turkish Get-up @ 60-70% of 1RM (Left arm)
3 Turkish Get-up @ 60-70% of 1RM (Right arm)
Rest between reps/ arms as needed, and add a 2/1000 pause to any transition point that you are struggling with. Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue.