(Specialty warm-up: 10 empty bar press + 2/1000 overhead, 1L, 1R slow, perfect Turkish Get-up)

Press:

1 x 5L, 5R @ as heavy as possible (as overhead mace press)

1 x 7 @ 70% of 3RM

5 x 3 @ (up to) 95%

5 x 1 @ 70-80%, each with full, stopped 3/1000 overhead

If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 1″, it always refers to “Sets” x “Reps”. Reminder:Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.

Turkish Get-up:

5 x 2L, 2R@ 50-60% of 1RM

Rest up to :20 sec. between arms/ sets. Be patient and calibrated, but move with violence and intent; Add a 2/1000 pause to any transition point that you are struggling with- If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Then, immediately, 5 rounds of:

2 Sled drag (20 yd. each @ 1/4 BW)

10 Burpee/ "Floor-to-feet"

“Drag” = forward, “Pull” = backward. Hustle hard, breathe intelligently, and work like you want to be there; If rest is needed, keep it short and specific (3 breaths or less/:15 sec.)

Even in fatigue, the burpee/ "Floor-to-feet" should never become a wiggly, flailing mess; Move attentively, powerfully and accurately.

And then, “Time under tension”:

One-minute bar hang, double overhand, attempting no drops +

5 x :10 sec. partial pull-up (hold, pull, and either hold/ repeat to reach a full 10/1000) +

15 calories Airdyne/ equivalent @ cool down pace

Airdyne: Cool-down pace should look like 30-40% of recent max RPM.