(Specialty warm-up: 5 empty bar press + 3/1000 @ top, 3L, 3R kettlebell swing clean + push press- stop @ top of clean, and press) Press:
1 x 5 @ 50-60% of 2RM, 3/1000 @ top
5 x 5 @ (up to) 75% 1 x max rep @ 50%, each with a full 2/1000 @ 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 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.
The success of this lift- especially in later sets- will be governed by set-up on the floor, and engagement of the bar. "Soft spots" will cause early bleed-out.
Today: Following each set of the 5 x 5 @ (up to) 75%, perform 10 mace 360 (or 6 kettlebell halo), and then rest.
Then, 7 rounds of: