(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 @ top, 5L, 5R kettlebell snatch, 30mountain climber, jumprope selection)
1 x 7 @ 50% of 2RM, 5/1000 @ top
5 x 7 @ (up to) 65%
1 x max rep @ 50%, each with a stopped, hard 3/1000 @ top
Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a stop of motion.
Any mechanical break or positional inconsistency ends a max-rep set; Any day- but especially on a Saturday.
Today: Perform 10 mace 360 + 3L, 3R kettlebell floor press at accessory weights following each set of bench press, and then rest reasonably.
Then, 10 minutes of:
5L, 5R Kettlebell snatch (Standard or hand-to-hand)
100 Jumprope (aggressively)
5 Push-up (scaled to full ability- uninterrupted sets)
Power and position govern weight- if the lift slows, lock-out falters, or order of operations alters (Ex. early-arm-pull due to tired or lazy legs.. ) adjust accordingly and continue safely. Move attentively and violently, and only rest if absolutely necessary.
Kettlebell snatch: Adjust to 1-arm kettlebell swing if still a work in progress, or if too clunky to be useful. Additionally, if using the stacked-hand, remove and re-engage in the same position/ same height each rep. Each rep is to stop at the top- Control, should be noticeable.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Medicine ball throw @ 12lb. W, 14/ 16lb. M
Rocking chair @ 15lb. W, 25lb. M
Today, trainer decides which movement is most valuable for you and assigns. All movements:Goal is accumulation of as many quality, powerful reps as possible.
Maximize the short rest through mindful breathing and focus on what's next. Do not stop, do not slow. The timer- not your feelings- governs work; Be ready to start prior to each interval beginning.
There is no value to lackadaisical, non-aggressive power movements. Hurt the wall, hurt the ball, drive your feet through the floor, and empty the tank.
And finally, "Time under tension":
5 x :20 sec. bar hang (practice initiating pull-up without bending your arms) +
50 High-quality, challenging sit-ups (sets of no less than 10 reps- use no more than two variations) +
Unweighted plank hold +
15 calorie Airdyne/ equivalent cool-down