4 x 5 @ 60% of 1RM
Rest as needed; Today, each lift features a 5/1000 pause in the locked-out top position before returning the bar safely to the floor. If the full, strong 5/1000 pause becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.
If designated rack hold weight creates/ forces a compromised position, make as minor an adjustment as possible to continue safely. Ball remains in-hand but touches the ground at the end of each shuttle run.
*Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.