3 x 7 @ 75% of 2RM
3 x 5 @ (up to) 75%
If sets of 7 are mechanically sound and uninterrupted, stay at designated 75% for sets of 5. If position erodes or excessive rest is required during set, adjust weight and continue.
4 x 5 @ as heavy as possible in each (minimum 1/2 BW)
Rest as needed between all sets in both movements. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.
Then, as quickly as possible, 2 rounds of:
Pace should be vicious, position should be meticulous. Take no rest outside of the designated durations. If designated weight breaks position in kettlebell swing, adjust one interval down and continue safely.