(Specialty warm-up: 5L, 5R kettlebell row, 5L, 5R hinge-and-hand position practice: Mace shovel, 10 weighted lunge) Pendlay row: 1 x 5 @ 50% of 2RM 1 x 5 @ 65% 3 x 3 @ (up to) 85% 3 x 5 @ (up to) 75% 1 x 10 @ 50% Challenging, scheme-appropriate weights. 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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight; Identify your lowest, hardest hinge position prior to attempting to "set" it, and do not compromise it- especially while moving heavy weight off the ground. Then, 3 rounds of:
5 Mace shovel (Left)
10 Lunge (Stationary, with mace in overhead position; Starts at top of 5th shovel)
5 Mace shovel (Right) 10 Lunge (Stationary, with mace in overhead position; Starts at top of 5th shovel)
(Up to) 1 minute rest/ assessment
This is heavy, organized, violent. Brace hard off the ground, and stop with authority at the top. No passive shovel, no soft lunge.
Wait for your hips to send your hand in the shovel, and brace before you drop in each and every lunge, forever.
And then, as quickly as possible:
50 "Tall slam ball" @ (minimum) 10lb. W, 12lb. M