5 x 5 @ 75-80% of 1RM
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 “5 x 5″, it always refers to “Sets” x “Reps”.
Kettlebell high pull/ Goblet squat
5 x 7 @ (up to) 50% BW
High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption.
Tabata races (:20 sec. work/ :10 sec. rest x 8)
With a partner or in a group, select a non-barbell conditioning movement, and (as in normal Tabata intervals) perform as many reps/ designated measure as possible for as many rounds as possible. Today: The person that sustains output the longest is the winner, and selects the next movement (perform up to 3). If needed, extend beyond the standard 8 rounds to determine a winner. All weights, heights, and movement variations are standardized throughout the group. Work hard, and remember that impressive pace requires the coordination of excellent mechanics, strong breathing, and appropriate tension.