(Specialty warm-up: 5L, 5R kettlebell back squat, , 3L, 3R kettlebell swing clean + push press)
1 x 7 @ 50% of 2RM, each with hard, stopped 3/1000 @ top
3 x 7 @ (up to) 75% of 2RM
5 x 5 @ 65-75%
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder:Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, each and every day.
Then, 15 minutes of:
5L, 5R Kettlebell swing clean + push press (1 + 1 = 1)
Weight is self-scaled, and governed by position and effort. Powerful, organized movement, stopped, hard lock-out and rack position reset in each rep, and little-to-no rest. If it is needed, keep it to 3 breaths or less (:10-:15 sec.). Stacked-hand grip may be used in swing clean as desired.
And then, “Time under tension”:
100 yd. Farmer walk @ BW (50% BW in each hand) +
10-calorie Airdyne/ equivalent sprint + 250 jumprope (timed, improved) +
10 "Prison" Abmat sit-up, minimum :20 sec. each +
50 Hollow rock (Hands or bumper touch tops or sides of thighs; "Accountability booster")
Farmer walk: If three 20-yd trips are completed uninterrupted, increase weight for the last two.