4 x 6 @ 40-50% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.
Today, focus on touch-and-go power from the bottom of the press, and hold a full 2/1000 in the lock-out at the top. When scheme is listed as “4 x 6″, it always refers to “Sets” x “Reps”.
Rest as needed in 2-rep increments, and switch arms as desired. Today, arm bar stretch is held in stable position for a minimum of 10/1000 in each rep. If designated weight compromises position in Turkish Get-up or arm-bar, make as minor an adjustment as needed to continue safely.
And then, as quickly as possible:
Use as little weight/ assistance as possible, and move in excellent positions throughout. If rest is needed, keep it short and specific.