(Specialty warm-up: 5L, 5R mace/ hammer front press (light, perfect), 10 bench press @ 1/2 BW (stop at the top), 5L, 5R kettlebell row)
Bench press: 1 x 5 @ 60% of 2RM, each with full, stopped 3/1000 at top 1 x 3 @ 80% 3 x 3 @ (up to) 95% 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. Today: Perform 3L, 3R mace front press at a non-horizontal angle immediately following each set of bench press, and then rest. Then, 5 rounds of: 10 Kettlebell "Short swing" @ scaled to full ability/ scheme appropriate by round 5L, 5R Kettlebell row 10 Kettlebell halo + 2/1000 extension @ (up to) 1/4 BW 5 3/1000 Bodyweight row :20 sec. rest/ assessment 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: 50 360 sit-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, and only rock as much as you need to... And finally, “Time under tension”: 15 Sumo squat (15lb. W/ 25lb. M- use bumper plate/ mace/ hammer) + 10 calories Airdyne + 250 Jumprope (timed) + 50 hollow rock @ hands firmly attached to legs + 15 calories Airdyne @ 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.