(Specialty warm-up: 3L, 3R kettlebell press, 3 kettlebell high pull + Goblet catch @ minimum 1/2 BW, 10 weighted walking lunge, 5 rocking chair- both with bumper plate) 50/50 Kettlebell press:
1 x 3L, 3R @ fact-finding weight
3 x 5L, 5R @ as heavy as possible in each set 5 x 1L, 1R @ heaviest above 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 1L, 1R″, 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 10 push-up immediately following each set of press, and rest as needed after the two movements are complete. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
5 x 3 Ground-to-shoulder lift (Power clean, kettlebell high pull + Goblet catch, medicine ball "power clean") @ as heavy as possible in each set
5 minutes Goblet squat @ 1/2 BW