(Specialty warm-up: 5 empty bar press + 5/1000 @ top, 3L, 3R Kettlebell swing clean + push press (1+1=1), 3/1000 @ top)
1 x 5 @ 50% of 2RM, 3/1000 @ top 5 x 5 @ (up to) 75% 1 x max rep @ 50%, each with a full 2/1000 @ 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 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.
The success of this lift- especially in later sets- will be governed by set-up on the floor, and engagement of the bar. "Soft spots" will cause early bleed-out. Then, 7 rounds of:
3 Kettlebell swing clean (Left) 1 Kettlebell push press (Left) 3 Kettlebell swing clean (Right) 1 Kettlebell push press (Right) 7 Push-up (scaled to full ability in each round) :30 sec. rest/ assessment (weight/ push-up variation) Make ambitious choices, work hard for fluid, seamless transitions, and only adjust weight if position breaks or rep scheme becomes unsustainable; Too heavy is too heavy, but too light is too light. Move accurately and aggressively, make aspirational choices, and the weight will tell you what you need to know. Keep rest to designated duration, and lock out each press like you know what you're doing.
**Each swing clean AND push press stops in the rack, and each push press locks out and stops overhead**. This drill should be systematic, fluid, patient, and violent; It is not a flow, and not a race.
Advanced push-up options include: Dynamic push-up, ring push-up, Hindu push-up. Full-range and a rigid, non-negotiable plank are never suggestions.
And then, 5 minutes or 500 reps, whichever comes first: Jumprope Simple: Breathe, hustle, and as always- attempt to complete the task, not run out the clock.
Addressed expertly and aggressively, this could take half of the total time allotted.
And finally, “Time under tension”: 3L, 3R light, perfect Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) + 15 calorie Airdyne cool-down + 15 dowel partial pull-over (seated) + 15 cat/ cow stretch
This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.