(Specialty warm-up: 5 bench press @ 1/2 BW, each with 2/1000 @ top, 3L, 3R kettlebell floor press)
1 x 5 @ 50% of 2RM, each with hard, stopped 5/1000 at top
3 x 15 @ (up to) 65%- organized, uninterrupted, powerful
Mid-duration sets with extended holds and long-duration sets at a challenging weight begin and end with the same demands as short sets, and near-maximal weights:
Set-up, bracing, order-of-operations, violence of action. If one softens or shifts, acknowledge and adjust. If it breaks beyond repair, rack the bar, check the boxes, and then continue. "Gutting out" terrible reps has a very short safety shelf life, and an equally low progress ceiling.
Then, 15 attentive, positionally-accurate minutes of: 5 Wall ball substitute (if truly needed, 5 kettlebell swing + 3 Goblet squat) 3 Kettlebell floor press + 15/1000 arm bar stretch (left) 3 Kettlebell floor press + 15/1000 arm bar stretch (right) :30 sec. rest/ assessment Weights are scaled to ability in each round, and may move up or down as fatigue demands or familiarity allows. This is powerful, technical work. Pay attention, don't muddle positions, and earn what you want to lift. 15/1000 is... 15/1000. Count starts when position is set. If the "stretch"/ hold governs the pressing weight, you've just learned something important. If a participant can kettlebell swing, Goblet squat, floor press, and Turkish Get-up, then it is a near-certainty that they can complete this entire drill at a valuable and challenging weight. Primary limiting factor in wall ball substitute is lack of confidence in the swing/ squat transition. Connect the thumbs and forefingers into a triangle, and catch the kettlebell in the "net". If you miss it, drop it- don't chase it. Please refer to Movement Library if any details are unclear! And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ equivalent (Arms and legs) (directly into) 50 "Tall slam ball" @ 8/10lb. W, 10/12lb. M Airdyne is a sprint, not a jog. Accumulate as many calories as possible, transition ferociously, and complete 50 reps quickly. Breathe, focus, hustle. Medicine ball is to be placed next to bike, and should be able to be reached with no more than 1-2 steps; There is value to demanding continuity in simple conditioning. "Directly into" = Immediate and aggressive transition from one to the next. Duh. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 12 x 3 Partial pull-up (alternating overhand, switch grip L & R, and underhand each set) 15 Airplane push-up + 3 x :30 sec. hollow rock + stand-up + 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.