(Specialty warm-up: 10 bench press @ 1/2 BW, 5/1000 @ top, 10 heavier mace front pendulum, 10 mace squat) Bench press: 5 x 7 @ (up to) 60% of 2RM, each with a full 3/1000 in lock-out 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 7″, 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.
If bench press is a heavy lift for you, please use set #1 to climb to 60% (likely 45-50%). Thank you.
Then, 10 rounds of:
10 Mace 360 (or, if needed, 6 kettlebell halo)
5 Mace squat (at top of 10th 360)
:20 sec. rest/ assessment Each round is to be completed with the same mace or kettlebell- squat starts at end of 10th/ 6th rep. Scale weight as needed (up or down)during 10 rounds. And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Mace front pendulum @ 10kg. W, 12kg. M
Count reps completed in each round, and attempt to match throughout. Only count reps in which the weight reaches parallel with the floor.
Move with power and intent; "Fluid" certainly does not need to mean passive.
And finally, “Time under tension”: 15 Kettlebell Good Morning @ heavy, self-scaled, uninterrupted +
50 1-arm/ hand-to-hand kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
15 cat/ cow stretch
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.