(Specialty warm-up: 10 dowel pull-over into back rack + 3/ 1000 hold, 10 empty bar bench press, 5L, 5R kettlebell back squat) Bench press:
1 x 5 @ 50% of 2RM, each with 5/1000 @ top 5 x 7 @ (up to) 65%, each with 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 hard, observable stop-and-set. And- 3/1000 is 3/1000... fresh, tired, or otherwise. Count slow. Today: Perform 10 mace 360 (or 10 light kettlebell halo) and 5 pull-up immediately following each set of press, and rest as needed after the three movements are complete.
Then: Goblet squat or double kettlebell front squat: 5 x 5 @ challenging, scheme-appropriate (if we could lift what we've chosen for 10, when the designation is 5, we have not picked a "scheme-appropriate weight") 1 x 15 @ 50% of heaviest above
Use whichever variation allows for movement of the most weight in the best positions. Rest as needed between sets. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: "Tall slam ball" @ (up to) 12lb. W, 16lb. M Count and match reps in each round. Keep an aggressive pace and move in strong, organized positions- one should never be a substitute for the other. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And then, immediately: Corresponding amount of straight jump (Ex. Tall slam ball reps completed in Tabata interval: 66. Straight jump performed: 66). Goal is completion inside 4-minute clock. If rest is needed, keep it short and specific (3 breaths or less). And finally, “Time under tension”:
5 x 10 Hollow rock (harder, better) + 15 dowel partial pull-over