4 x 5 @ (up to) 75% of 2RM
1 x max rep @ 50%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted set of 5. 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 a break in either ends a max rep set.
Then, 2 rounds of:
30 Mace 360/ Kettlebell halo
20 Kettlebell kayak
10 1-arm kettlebell clean + push press (5L, 5R @ 50-60% of heaviest lift above)
1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace… )
Today, weight for both mace 360/ kettlebell halo and kettlebell kayak are self-scaled. Each set should be challenging and may include 1-2 brief interruptions- strategize prior to beginning to avoid under-lifting.
Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in. Position breaks in holds: 10 burpees each, accumulated and completed at the end.