(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.
10- 8- 6- 4 -2 of:
Kettlebell halo + 2/1000 extension
Rocking chair (weighted)
Straight jump (weighted- same)
10 reps of each, then 8 of each, and so forth. Position considered, each round is as heavy as possible in all movements. Adjust (up or down) by round as needed. Recommended weight for rocking chair and jump is bumper plate. Once that is exceeded, dumbbell or kettlebell are next. Medicine ball is on the table, but earned with posture and position. Kettlebell halo + extension: Change direction each rep, and remember that lock-out governs weight in each round; If lower body is needed to “push press” the extension, or wrists bend under chosen weight, adjust appropriately and continue safely.
This is mid-paced, aggressive, and seamless; If attention is paid and bracing and focus are applied, minimal "true" rest will be needed. If strategized accordingly, the slow-down in the halo + extension will allow breathing recovery from rocking chair and straight jump.
And finally, "Time under tension":
5 x 10 Mace front pendulum @ heavy enough to be useful +
25 Abmat sit-up (your choice of variation... choose what you need) + 15 dowel partial pull-over + 15 calorie Airdyne/ equivalent cool-down Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). Perform any variation of Abmat sit-up without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.