(Specialty warm-up: 10 bench press @ 1/4- 1/2 BW + 2/1000 @ top, 5L, 5R kettlebell snatch, 30 mountain climber, jumprope selection) Bench press: 1 x 7 @ 50% of 2RM, each with hard, stopped 3/1000 @ top  5 x 7 @ (up to) 65%  1 x max rep @ 50%, each with hard, stopped 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 3L, 3R mace front press(light, hard) at challenging, organized angles OR  or 3L, 3R kettlebell floor pressfollowing each set of bench press, and then rest reasonably. Then, 10 minutes of: 5L, 5R Kettlebell snatch 100 Jumprope 5 Push-up 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. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Medicine ball throw @ 12lb. W, 14/ 16lb. M OR Rocking chair @ 15lb. W, 25lb. M Today, if available, trainer decides which movement is most valuable for you and assigns. If not, assess yourself, and choose what you need, not what you like!  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. There is no value to lackadaisical, peaceful power movements. Hurt the wall, hurt the ball, drive your feet through the floor, and empty the tank. And finally, "Time under tension": 50 High-quality, challenging sit-ups(sets of no less than 10 reps- choose the one you need... ) + Unweighted plank hold + 15 calorie Airdyne cool-down