(Specialty warm-up: 3L, 3R kettlebell press, 20 mace front pendulum, 10 medicine ball throw) 50/ 50 Kettlebell press: 2 x 1L, 1R @ fact-finding, accurate 5 x 2L, 2R @ as heavy as possible in each 1 x 5L, 5R @ 50% of heaviest above, each with a hard, stopped, 2/1000 overhead Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position. 50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides. Today: Perform 2L, 2R Mace front press or 2L, 2R kettlebell floor press immediately following each set of kettlebell press, and rest as needed when both lifts are complete. Then: Turkish Get-up: 5 x 1L, 1R @ (up to) 70% of 1RM Move steadily and specifically; Rest no more than :20 sec. between arms/ sets. Facts- not your feelings- govern Turkish Get-up weight today. If arm or wrist are bent, wiggling like a flag in the fuckin' wind, or your body needs to contort to move chosen weight, please choose again.
Add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Reminder: On days such as this (combining complementary movements using different weight and implement into more-thorough, less corrosive training days), the better/ more thoroughly/ more accurately we perform part one, the harder it will be to reach (up to) percentages in subsequent parts. That is one of the ways we balance the "experience scales"; Today, the more weight people overhead and front press, the more trouble they will have in the Turkish Get-up. Conversely, those pressing lighter will have "more left in the tank", and will likely struggle less with top-end percentage in the Turkish Get-up.
Primary is meant to build, and secondary is m