(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000, 10 kettlebell halo + 2/1000 extension) Bench press: 3 x 10 @ 65% of 2RM 3 x 5 @ (up to) 65%, each with full, stopped 3/1000 @ top If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 10″, 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. Then, “Odd Lifts” skill work: Attentive practice in “Odd Lifts”: Less-frequent kettlebell lifts, mace lifts and swings, and sledgehammer. Sledgehammer: 2-hand tire smash, hand-to-hand tire smash*, 1-hand tire smash** Mace: Front pendulum, back pendulum, back pendulum + pull-over, overhead press, front press, 360, 10-2**, varial** Kettlebell lifting: Wall-ball substitute, hand-to-hand variations, Figure-8 + flips** Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress. Or, don’t. So: Under the eye of a qualified trainer (or, in many cases here- while referencing our Movement Library), address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position.
Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Think quality, not quantity. Pick one or two, and improve.
Enjoy the details, and they will indulge you. Fight them, and they will fight back...
*If standard tire smash is sound and powerful, this is useful
**If you have not demonstrated *serious* proficiency in the beginner and intermediate realms, these variations are not on the table.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
And then, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled (5 x 5) + 50 1-arm or hand-to-hand kettlebell swing @ 35lb. W, 55lb. M + 5 Push-up + 10 Airplane push-up + 5 x :15 sec. hollow hold/ rock + stand-up 15 cat/ cow stretch Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.