3 x 3 @ 75-80% of 2RM
1 minute rest between sets
2 x 5 @ 65%
:45 sec. rest between sets
1 x 10 @ 50%
When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 minutes of the following kettlebell complex:
1 Kettlebell swing clean + front squat
1 1-arm kettlebell swing
1 Kettlebell snatch
1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.
And then, aggressively:
5 Sled drag (20 yd. each @ 1/3 BW)
No rest is to be taken- if stops occur (outside of change of direction), each will incur 20 burpees and 10 calories Airdyne @ minimum 75% pace.
And finally, as quickly as possible:
50 Jumping pull-up
50 Abmat sit-up
Move and breathe deliberately, and attempt no rest. Safety considered, there is value to making yourself move in simple conditioning drills.