(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 5L, 5R kettlebell row, 3L, 3R kettlebell floor press)
1 x 7 @ 60% of 2RM, each with full, stopped 3/1000 at top
1 x 5 @ 75-80%
3 x 3 @ (up to) 95% (no accessory during this 3 x 3)*
1 x 3 @ 80% of 2RM
1 x 9 @ 60%, each with full, stopped 3/1000 at top
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”.
Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift; A factual lock-out is expected in each rep of both primary and accessory movements.
Today: Perform 10 mace 360 + 3L, 3R kettlebell floor press, both at accessory weights and immediately following each set of bench press*, and then rest.
Then, 5 rounds of:
10 Kettlebell swing @ scaled to full ability/ scheme appropriate by round (stacked hand or normal)
5L, 5R Kettlebell bent-over row
10 Kettlebell halo - 2/1000 extension @ (up to) 1/4 BW (Today, 10 extension from one halo; This should feel like a very challenging strict press)
5 3/1000 bodyweight row (3/1000 @ true top of each row! Count slow... )
:20 sec. rest/ assessment
Kettlebell swing reminder: Power and position govern weight- 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.
Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground!
No "bounce/ pull"!
Weights for kettlebell halo - extension and kettlebell row are self-scaled, challenging, and should not require more than short interruption during any set. Move seamlessly- quickly but not carelessly. Hustle in transitions, and keep both holds and rest to designated durations in each round.
And then, immediately and aggressively:
30 360 sit-up (or, if truly needed, 50 accurate, aggressive V-up)
If rest is needed during sit-up, keep it short and specific (3 breaths or less). Spin as quickly and as tightly as you can (please review in the Movement Library if this doesn't make sense), and only rock as much as you need to. Balance L to R.
If V-up is needed, break into short sets, and make each as challenging and accurate as possible; The 360 sit-up is harder; Level the playing field with effort.
And finally, “Time under tension”:
15 Sumo squat (15lb. W/ 25lb. M- use bumper plate/ mace/ hammer) +
10 calories Airdyne/ equivalent + 250 Jumprope (timed) +
50 hollow rock @ low, hard, straight 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.