(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 3L, 3R kettlebell swing clean)
1 x 5 @ 50% of 2RM, each with full, stopped 3/1000 overhead 5 x 3 @ 75-80% of 2RM 1 x 7 @ 50%, each with full, stopped 3/1000 overhead If a set of three requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess. Today: Perform 3 reeeeealllllly slow push-up (patient on the way down, patient on the way up) and 1 chin-up + 5/1000 hold @ top immediately following each set of press, and rest up to 1 minute after three movements are complete. Then: Kettlebell swing clean: 3 x 5L, 5R @ as heavy as possible in each set 3 x 3L, 3R @ one interval up from heaviest above Lift- land- stand; Finish each lift with deliberateness and authority prior to beginning the next; When in doubt, pause for a 2/1000 in the rack position. Use non-working hand for "weight management" as needed, but be sure not to rely on it as a primary mover; Additionally, if lift is at/ under 1/4 BW, no assistant hand is to be used. The tracking hand is a progress-not-convenience-based adaptation; It should enable us to do more, not, work less... And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
(directly into) 50 "Tall slam ball" @ 8/10lb. W, 10/12lb. M Airdyne is a sprint, not a jog. Accumulate as many calories as possible, transition ferociously, and complete 50 reps quickly. Breathe, focus, hustle. Medicine ball is to be placed next to bike, and should be able to be reached with no more than 1-2 steps; There is value to demanding continuity in simple conditioning. "Directly into" = Immediate and aggressive transition from one to the next. Duh. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 15 Airplane push-up + 3 x :30 sec. hollow rock + rocking chair stand-up in each + 25 dowel partial pull-over + 25 cat/ cow stretch
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.