(Specialty warm-up: 10 bench press @ 1/2 BW/ 40% of 2RM + 2/1000 @ top, 10 suitcase lunge @ light, 5 rocking chair w/ bumper plate)

Bench press:

1 x 5 @ 60% of 2RM

2 x 5 @ (up to) 80% of 2RM 2 x 5 @ 70%, each with full, stopped 5/1000 @ top 1 x 10 @ 60%, each with a full, stopped 2/1000 in lock out

Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed 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 and aggressive stop of motion. Today: Perform 10 mace 360 (or 6 light kettlebell halo) and 5 push-up immediately following each set of bench press, and rest as needed after the three movements are complete. If 5 perfect push-ups are old news- and be careful not to kid yourself here- then switch the anchor, add a "pop at the top", intelligently adapt position, and make them tougher.

Then, 5 rounds of: 10 Kettlebell suitcase lunge @ (minimum) 1/2 BW 10 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe and powerful reps)