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
50 Kettlebell swing (35lb. W, 55lb. M)
Then, for remaining time and at same weight:
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. There is no designated rest here- attempt none, and if needed, keep it short and specific (3 breaths or less).
Reminder: Even in a timed piece with an emphasis on pace, organized execution, full, useful range of motion, and common sense govern weight.
Up to 5 minutes rest, and then:
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.
And finally, practice:
Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
Make progress by paying attention to practice; Select 1-2 movements from the list above, and address the details of both. Start with the most basic variations of each, and add weight and difficulty as appropriate.