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(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.


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