19:02
(Specialty warm-up: 5 Dowel partial pull-over into back rack, 5 empty bar press + 3/1000, 3L, 3R kettlebell clean)
Press:
1 x 5 @ 50% of 2RM/ scheme-appropriate weight, each with 3/1000 @ top
7 x 3 @ heavier, scheme-appropriate, each with 3/1000 @ top
1 x 5 @ 75% of heaviest above (locked-out, no extended hold)
Then:
50/50 Kettlebell press:
3 x 3L, 3R @ challenging, accurate, and scheme-appropriate
Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. Reminder: Position, order-of-operations, and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then, 5 rounds of:
1 Kettlebell clean(Left)
:20 sec. rack hold
1 Kettlebell clean(Right)
:20 sec. rack hold
10 Burpee
10 "Floor to feet"
(Optional/ up to):20 sec. rest
Kettlebell clean/ hold weight is scaled to ability (recommended at minimum 1/2 BW) and may adjust by round as needed. Even in fatigue, the burpee should never become a wiggly, flailing mess, and there are all straight lines, and no curves, in the top position of "Floor to feet"; Move attentively, expertly, and powerfully.
And then, “Time under tension”:
10 x 10 Hollow rock-first 5 sets @ 15lb. W, 25lb. M (bumper plate), and last 5 sets with hands attached low and hard to legs
15 cat/ cow stretch
Demand success in the short sets of hollow rock; Stay "closed" and truly hollow, and accept nothing less.