(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 5L, 5R 1-arm kettlebell swing, 10L, 10R kettlebell "Around-the-body" pass) Press:
1 x 5 @ 50%, each with full, stopped 5/1000 overhead
2 x 5 @ 75% of 2RM
2 x 10 @ 50%, each with full, stopped 2/1000 overhead If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 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.
Also: The holds both build strength, and prove/ improve position; If you are using all strength and little structure to lift and align the weight, they will feel very difficult, and that is a message worth listening to. If you are using sound structure once the finished position is reached, the feeling should be one of challenge, but also control and authority.
Hands- head- hips- heels, in a violent, accurate, straight line.
Then: 50 Kettlebell Figure-8 @ 1/4 BW (or, if needed, 5 x 10L, 10R Around-the-body pass, switching directions with one Figure-8)
50 Mace 360 @ (minimum) 10kg. W, 12kg. M
100 Mace front pendulum @ (minimum) one interval above 360
100 Pistol-grip and/ or hand-to-hand kettlebell swing @ 1/4 BW
Position, relative tension, violence of action: In place- Increase pace and weight. Out of place-Increase neither, and adjust yourself.
Moderate rest as needed- no more than 3 x, no more than :20 sec. each.
And then, “Time under tension”: 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 5 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing + (Timed) 10-calorie Airdyne/ equivalent sprint+ 15 calorie Airdyne/ equivalent cool-down Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.