(Specialty warm-up: 5 box jump w/ bumper plate, 3L, 3R kettlebell row, 1L, 1R slow, perfect Turkish Get-up)
Dumbbell box jump:
9, 7, 5, 3, 3, 3
Position considered, weight increases each set (denoted by commas). Use previous outings as an indicator of today's strategy, and reverse-engineer to a sensible, challenging start.
Lift and control the weight like you mean it, brace before you drop/ drive, stand hard and straight at the top, and step down. weight should not swing, arms should not bend. Thank you.
Then, 5 rounds of:
3 Pendlay row @ (up to) 85% of 5RM (no bouncing, no standing)
1L, 1R Turkish Get-up @ (up to) 50% of 1RM
:30 sec. rest/ assessment
Strong, uninterrupted sets of row, and meticulous, organized Turkish Get-up in each round; Turkish Get-up is always governed by position, and even moreso when combined with other movements, and at the end of a training week. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely.
And then, 5 rounds of:
1 minute Farmer hold @ 3/4 BW (Goal is a challenging, uninterrupted hold in each round; Assess, and adjust accordingly.)
20 "Tall slam ball"/ Medicine ball throw @ 8/ 10lbs. W, 10/ 12lbs. M (prioritize whichever variation you missed over the past few weeks)
Rest briefly as needed between rounds; Only take what you need to complete the next round with aggressiveness and efficiency.
"Tall slam ball"/ Medicine ball throw: Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
All throwing variations are simple, but require mechanics, timing, and intent in order to not "simply" be, easy. Leg- hip- arms last; Whether going overhead, or forward.
And finally, "Time under tension":
50 "Prison" Abmat sit-up (10 x 5, or 5 x 10, no more than 5 breaths between perfect sets)
5 x 10 reps hollow rock
15 cat/ cow stretch
Set Abmat behind you, not underneath you(a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and hands laced hard behind head/ elbows pointed to the side or slightly behind, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.