(Specialty warm-up: 10 bench press @ 1/2 BW, 3L, 3R kettlebell clean, 5 "Floor to feet")
5 x 3 @ 60% of 2RM/ scheme-appropriate weight, each with 3/1000 @ top 3 x 3 @ (up to) 80%/ scheme-appropriate 3 x 5 @ (up to) 60%, each with 5/1000 @ 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 “3 x 5″, 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.
Today: Perform 10 mace 360 (and/ or 10-2) at an accessory-appropriate weight immediately following press, and rest after the two lifts are complete.
Then, 5 rounds of: 3 Kettlebell clean (Left) :30 sec. rack hold (Top of 3rd lift) 3 Kettlebell clean (Right) :30 sec. rack hold (Top of 3rd lift) 5 Burpee 5 "Floor to feet" (Bottom of burpee to accurate hinge position and immediately back to floor)
:15 sec. rest 5 Burpee 5 "Floor to feet" (Optional) :30 sec. rest Kettlebell clean/ hold weight is scaled to ability (recommended at 1/2 BW) and may adjust by round as needed. Even in fatigue, the burpee/ "Floor to feet" should never become a wiggly, flailing mess; Move powerfully, attentively, and quickly. And then, “Time under tension”:
Plank hold (unweighted, 2 minutes uninterrupted) +
3 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round + 15 cat/ cow stretch + 15 calorie Airdyne @ cool-down pace