(Specialty warm-up: 10 dowel pull-over into back rack + 3/ 1000 hold, 10 bench press @ 1/2 BW, 5/1000 @ top, 5L, 5R kettlebell front squat)

Bench press:

1 x 5 @ 50% of 2RM, each with 5/1000 @ top

5 x 7 @ (up to) 65%, each with 3/1000 @ top Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a hard, observable stop-and-set. And- 3/1000 is 3/1000... fresh, tired, or otherwise. Count slow. Today: Perform 10 mace 360 (or 6 light kettlebell halo) and 3 pull-up immediately following each set of press, and rest as needed after the three movements are complete.

Then:

Goblet squat or double kettlebell front squat:

5 x 5 @ challenging, scheme-appropriate (Could selected weight be moved properly for much more/ less than designated scheme? If so, adjust up/ down accordingly.)

1 x 15 @ 50-60% of heaviest above

Use whichever variation allows for movement of the most weight in the best positions. Rest as needed between sets.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

"Tall slam ball" @ (up to) 12lb. W, 16lb. M Count and match reps in each round, and *note total completed reps*. Keep an aggressive pace and move in strong, organized positions- one should never be a substitute for the other. “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 then, immediately: Corresponding amount of straight jump (each straight jump is: Load + explode + land (springs not stilts) + stand) (Ex. Tall slam ball reps completed in Tabata interval: 66. Straight jump performed: 66). Goal is completion inside 4-minute clock. If rest is needed, keep it short and specific (3 breaths or less). And finally, “Time under tension”:

5 x 10 Hollow rock + stand-up (harder, better) +

15 dowel partial pull-over

15 cat/ cow stretch