(Specialty warm-up: 5 5/1000 dowel pull-over into back rack, 5L, 5R kettlebell back squat, 5L, 5R kettlebell push press) Back squat:
1 x 5 @ 50% of 2RM
1 x 10 @ 60%
5 x 5 @ (up to) 75%
1 x max rep @ 60% (each rep stopped hard at the top)
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 “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set. Then: Kettlebell push press: 5 x 3L, 3R @ as heavy as possible in each Rest as needed between sets. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.
Additionally: The mace overhead press, in almost all we've seen, creates the straightest, strongest, best-organized overhead position; Please refer to it mentally and physically, during today's kettlebell presses. We know your arms go straight... get them there.