(Specialty warm-up: 10 stacked-hand kettlebell swing, 5 kettlebell Good Morning @ BW) Deadlift:
1 x 5 @ 50% of 2RM, each with 3/1000 @ top
5 x 5 @ (up to) 75%, each with a full 3/1000 in top position
1 x 15 @ 50%
If a set requires interruption (either due to weight or designated hold duration), make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 15″, 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; Structure, not simply strength, checks the final box on any optimal lock-out. Today: Perform 5 inchworm immediately following each set of deadlift, and rest as needed after the two movements are complete.
Then, 10 rounds of:
10 Stacked-hand kettlebell swing (5L, 5R) @ (up to) 1/2 BW
10 Mace 360 @ (up to) 12kg. W, 16kg. M OR 6Kettlebell halo @ (up to) 35lb. W, 55lb. M (intersperse by round as desired)
:20 sec. rest/ assessment
Position and power govern weight; Hinge is a hinge, always, and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail, attentive breathing, and focus on exceptional position; Distract yourself, in order to avoid distracting yourself.
Kettlebell swing reminder:If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.
And then, “Time under tension”: 2 x 5L, 5R Mace "Short shovel" @ heavy enough to be useful + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace + Relevant, thorough mobility (everyone needs it, and almost everyone under-addresses it... ) Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure(loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.