(Specialty warm-up: 5 heaviest kettlebell deadlift + 3/1000 @ top, 1L, 1R 2-count Turkish Get-up, 10 reverse lunge box jump) Deadlift:
1 x 6 @ 40% of 2RM, double overhand, each with 3/1000 @ top
3 x 12 @ (up to) 60% of 2RM/ moderate, challenging weight, each with 3/1000 @ top Rest as needed between sets. If sets require interruption at chosen weight (or hold duration fails in deadlift), make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 12″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
12 Turkish Get-up @ scheme-and-position appropriate weight (3 x 2L, 2R) Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. And then, as quickly as possible:
30 Kettlebell swing @ (up to) 1/2 BW
60 Reverse lunge box jump (unweighted, or light bumper plate)
120 Mace front pendulum @ (up to) 10