(Specialty warm-up: 5 kettlebell Good Morning @ (up to) 1/2 BW, 3L, 3R kettlebell row) Deadlift
1 x 5 @ 50% of 2RM 1 x 5 @ 65% 2 x 5 @ (up to) 85% 2 x 5 @ 65-75% 1 x 5 @ 50%, each rep with a full, stopped 5/1000 in lock-out (use double overhand grip) If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, 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 @ BW + and 3 really great pull-ups (scaled to full ability) immediately following each set of deadlift, and rest reasonably after the three movements are complete.
Then, 9 minutes of:
3L, 3R Kettlebell row @ (minimum) 1/2 BW
3 Push-up (scaled to full ability- strategize prior to beginning the clock) 3 breaths rest/ assessment (up to :15 sec.)
Steady, strong movement; Descending clock does not permit lack of positional or constitutional accountability. If weights need to be adjusted- up, or down- it happens quickly, and following push-up.
And then, as quickly as possible:
90 Mace front pendulum @ (up to) 12kg. W, 14/16kg. M
Attempt no trips to the ground; Preferred, if rest is needed, is decelerating the mace and keeping it in-hand. Make this extremely simple drill extremely difficult. Or, time is better spent elsewhere.
If a suitable mace is not available, please adjust temporarily to kettlebell Figure-8, and either acquire or construct one as soon as possible. Thank you.
And finally, “Time under tension”:
5 Push-up + 10 Airplane push-up + 5 x 10 hollow rock + stand-up (one rocking chair stand-up at the end of each 10-rep set) + 5 x :15 sec. hollow hold, :10 sec. between sets + 15 calories Airdyne @ cool-down pace + 15 cat/ cow stretch Address each small piece as an important add-on to the training day, and insulation for the next one...