(Specialty warm-up: 5L, 5R kettlebell row, 10bench press @ 1/2 BW, 2/1000 @ top)
Bench press: 1 x 7 @ 50% of 2RM, each with 3/1000 @ top 1 x 5 @ 65% 3 x 3 @ (up to) 85%/ scheme-appropriate 1 x 15 @ 50% Kettlebell bent-over row: 1 x 10L, 10R @ uninterrupted 10- scaled to full ability, and omitted/ repeated if performed too light 1 x 15L, 15R @ 1/4 BW (safety considered, fight hard to accurately complete task at designated weight- break to 10 + 5 if needed) Kettlebell bent-over row: Each round is to be performed from a stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! Reminder: Position and range of motion always govern weight. Today: Perform 10 mace 360 + 3 pull-upimmediately following each **bench press set only** and rest up to 1 minute after the three movements are complete. Then, 10 minutes of: 5 Goblet squat @ (minimum) 1/4 BW, suggested @ 1/2 BW 5 Rocking chair @ (minimum) 15lb. W, 25lb. M (use bumper plate) :15 sec. rest (taken every two rounds- not after each) Organized, efficient, powerful movement throughout; This is mid-paced, attentive, and violent. Pay attention to the pick-ups and put-downs- They are a part of the process. If designated weight breaks position or compromises range of motion, adjust accordingly and continue safely; Especially with a descending clock present: Focus on composition, not simply completion; One leads to the other, but the other never leads back. And then, “Time under tension”:
5 x 10 Mace front pendulum @ heavy enough to be useful +
Bar hang +
50 walking lunge @ cool-down pace +
3 x :30 sec. full effort, low, hard, hollow hold/ rock Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.