(Specialty warm-up: 5 Dowel partial pull-over into back rack, 5 empty bar press + 3/1000, 3L, 3R kettlebell clean) Press:
1 x 5 @ 50% of 2RM/ scheme-appropriate weight, each with 3/1000 @ top 7 x 3 @ heavier, scheme-appropriate, each with 3/1000 @ top 1 x 5 @ 75% of heaviest above (locked-out, stopped, but with no extended hold) Then: 50/50 Kettlebell press: 3 x 3L, 3R @ challenging, accurate, and scheme-appropriate Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. Reminder: Position, order-of-operations, 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 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. Keep fists on your face, hard! A closed-circuit will always be far more stable and powerful than an open one.
Today: Perform 10 mace 360 (or 6 kettlebell halo) immediately following each set of press (barbell press only, not kettlebell), and then rest.
Then, 5 rounds of:
1 Kettlebell clean (Left)
:20 sec. rack hold 1 Kettlebell clean (Right) :20 sec. rack hold 5 Burpee
10 "Floor to feet"
(Optional/ up to) :20 sec. rest
Kettlebell clean/ hold weight is scaled to ability (recommended at minimum 1/2 BW) and may adjust by round as needed. Even in fatigue, the burpee should never become a wiggly, flailing mess, and there are all straight lines, no curves, in the top position of "Floor to feet"- just as in any lift-worthy hinge; Move attentively, expertly, and powerfully.
And then, “Time under tension”: 5 x 10 Mace front pendulum @ challenging, powerful + 10 x 10 Hollow rock + stand-up- first 5 sets @ 15lb. W, 25lb. M (bumper plate), and last 5 sets with hands attached low and hard to legs + 15 cat/ cow stretch Demand success in the short sets of hollow rock, and an organized stand-up at the end; Stay "closed" and truly hollow, and accept nothing less.