(Specialty warm-up: 5 press @ +/- 1/4 BW + 2/1000 overhead, 5 weighted straight jump) Press:
1 x 5 @ 50% of 2RM, 3/1000 @ top
5 x 5 @ (up to) 75% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
If we are operating off anything that resembles a true 2RM, this is a tall order; And the precise strategy behind an (up to)distinction. Start at 60-70%, and if scheme and position are in-line, increase to 75%. If that works well, powerfully, accurately- stay there. If it does not, then, don't.
If barbell press is off the table for any reason, movement adjusts to 50/50 kettlebell press @ 5 x 3L, 3R, each rep with a hard 2/1000 overhead
Today: Perform 10 mace 360 (or 6 kettlebell halo) and 5 chin-up immediately following each set of press, and rest as needed after the three movements are complete. This is accessory work; Light, perfect, full-range. Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative.
Also, "kicking", never "kipping" if momentum assistance is needed, and partner assistance is not available; One moves in a hard, straight line from floor-to-ceiling (without breaking into big extension), and the other is a wiggly worm hanging limp from a voluntary hook.
Then, 5 rounds of: 10 Kettlebell halo + 2/1000 extension
15 Bodyweight row (anything but double underhand)
10 Straight jump @ 15lbs, W, 25lbs. M
15 "Prison" Abmat sit-up
Kettlebell halo weight is self-scaled and should pose an uninterrupted, accurate challenge in each round; If part one is performed correctly, this will be on the light side. Each rep features a full 2/1000 locked-out overhead, and the hold may govern the weight.
No designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.). Move mechanically, breathe intelligently.
If elbows insist on moving forward of ears on the "Prison" sit-up, adjust to an equally difficult and positionally accurate variation.
And then, "Time under tension":
Plank hold- top of perfect push-up (Unweighted, no breaks (2 minutes). Each break = 5 push up + 5 "Floor-to-feet" + 5 burpee) +
15 dowel partial pull-over (seated- take your time, hunt the tight corners, stay there until they cooperate) +
15 calorie Airdyne/ equivalent cool-down