(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 5 suitcase deadlift @ BW) Bench press:
1 x 5 @ 50% of 2RM, 3/1000 @ top
1 x 5 @ 65%, 3/1000 @ top
1 x 3 @ 80%
3 x 3 @ (up to) 95% 1 x 9 @ 50% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and casual equals useless. Today: Perform 5L- right hand on bottom, then 5R- left hand on bottom mace 360 (or 6 light kettlebell halo) + 3 pull-up immediately following each set of bench press, and rest reasonably after the three movements are complete.
Then, 10 rounds of:
1 minute Farmer hold @ (minimum) BW
:15 sec. rest
10 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor)
:15 sec. rest/ assessment (If/ when needed, weight is adjusted here)
Pay close attention to the put-downs just as much as in the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. When the clock strikes, the rest ends; The designated rest is never a precursor to your elective rest.
"Floor to feet": There is a stop in the hinge position (transferable hinge to a deadlift or kettlebell swing), but not a pause; Neither the top nor the bottom is a rest period. Hit the floor and leave the floor like it's on fire.
And then, “Time under tension”: 10 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +10 calories Airdyne/ equivalent + 250 Jumprope (timed) + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round +15 calories Airdyne/ equivalent @ cool down pace Hollow rock: We've been practicing; Accept no sub-standard reps Airdyne: Cool-down pace should measure 30-40% of max RPM. Not fast, not lazy.