(Specialty warm-up: 10 bench press @ 1/2 BW, each with 2/1000 @ top, 5 double kettlebell swing clean (pistol grip, always)- 3 moderate, 2 heavier) Bench press:
1 x 5 @ 65% of 2RM, each rep with a full, stopped 3/1000 @ top 3 x 7 @ (up to) 75% of 2RM 1 x 9 @ (up to) 65% 1 x 9 @ 50%, each rep with a full, stopped 5/1000 @ top If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and listless is dangerous. Today: Perform 5 kettlebell Sumo deadlift @ scheme-and-position appropriate weight + 1 really great pull-up (scaled to full ability) immediately following each set of bench press, and rest reasonably after the three movements are complete.
Reminder: "Scaled to full ability", should sound, scary.
Also: Insist on attentive, sensible Sumo deadlift set-up and execution, every rep. Review/ Assess; No guessing. Outside of "tip-to-tail" bracing and violence of action in reaching the finish position, Sumo deadlift and standard deadlift should not look or feel in any way positionally similar.
Then, 7 rounds of: 1 minute double kettlebell rack hold @ scaled to full ability (no more than 1-2 put-downs per round) 5 3/1000 Bodyweight row 7 Straight jump @ 25lb. W, 35lb. M (use bumper plate or medicine ball- jump like you mean it) : 30 sec. rest/ assessment Position and pace are strong and deliberate; Mind your mechanics, mind your mind. Rack hold: Pay close attention to the put-downs- Just as much as the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. Clock stops if/ when the weight drops; You don't get credit for work not done. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. And then, “Time under tension”:
5 Push-up + 10 Airplane push-up + 3 x :30 sec. hollow rock + *3* rocking chair stand up (ending each :30 sec. set) + 15 dowel partial pull-over + 15 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.