5 x 7 @ 75-80% of 2RM
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 10 minutes of the following kettlebell complex:
1 Kettlebell swing clean
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- have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :20 sec., no more than five times.
And then:
Take as little rest as possible, and adjust immediately if chosen weight breaks position in Good Morning. 360 sit-up is to alternate direction in either 1- or 2- rep intervals.
Weighted hollow hold @ 15lb. W, 25lb. M
Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.