(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000, 10 "Tall slam ball", 5 burpee) Bench press:
1 x 10 @ 50% of 2RM 3 x 5 @ 75-85% of 2RM 1 x 10 @ 60% Mace front press: 1 x 5L, 5R @ as heavy as possible 2 x 5L, 5R @ lighter Position- and most specifically a straight, strong lock-out- governs weight in both movements. If sets require interruption at designated/ chosen weight, make as minor an adjustment as needed and continue uninterrupted. Mace front press: Practice and adjust position in all angles, ticks on the dial, and heights, while keeping all the same structural components and details as the overhead mace press. If any chosen angle is "easy", either narrow hands, or adjust the angle. Easy, is not the goal here. Today: Perform 3 pull-up + 5L, 5R 1-arm 360/ 10 mace 360(or 10 light kettlebell halo) immediately following each set of bench/ mace press, and rest reasonably after the three movements are complete.
Then, 5 rounds of: 10 Kettlebell swing @ 1/2 BW 10 "Tall slam ball" @ minimum 10kg. W, 12kg. M 5 Burpee from the bottom... from your back :20 sec. rest/ assessment (kettlebell swing weight) Work until the rest, demand violent position and range of motion in each rep; There should be no guessing as to the beginning and end of each movement.
Strength ends with a period, not a comma. 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. Do not bend arms- broad, square chest, with arms "short and straight". “Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold in the drill today involves beginning and ending each rep on your back.
Roll, move, and reset with dexterity and intent. No wiggling. And then, “Time under tension”: 15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +10 calories Airdyne/ equivalent @ 100% + 250 Jumprope (timed) + 50 hollow rock @ 15lb. W, 25lb. M/ or hands attached to legs + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should measure 30-40% of max RPM.