(Specialty warm-up: 10 bench press @ 1/2 BW, 5 hang power clean/ medicine ball clean, 10 medicine ball throw) Bench press:
1 x 5 @ 50% of 2RM, each with 5/1000 @ top 7 x 5 @ (up to) 75%/ scheme-appropriate weight Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Today: Perform 10 light, perfect mace 360, 3L, 3R mace front press, and 3 pull-up immediately following each set of bench press, and rest as needed after all movements are complete.
Then, 3 rounds of: 5 Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball power clean 7 Front squat/ Goblet squat :30 sec. rest/ assessment
Position governs weight; barbell is recommended at (up to) 75% of power clean 2RM. Kettlebell is as heavy as possible in each round. Select whichever tool allows for movement of the most weight in the best positions. **Squat begins at top of 5th lift, with any implement chosen**. Attentive, powerful lifts throughout- If mechanics erode or movement slows, adjust accordingly and continue safely. "Generalist" work requires/ allows for minimalist rest; If less rest is needed in order to perform the next set to full ability, take less. Assess previous output in order to improve future performance.
And then, as quickly as possible:
30 "Tall slam ball" @ 8/ 10lbs. W, 10/ 12lbs. M 30 Medicine ball throw @ 8/ 10lbs. W, 10/ 12lbs. M 20 "Tall slam ball" 20 Medicine ball throw 10 "Tall slam ball" 10 Medicine ball throw Move with quality, intent, and violence; Speed is not a substitute for form, meanwhile, too slow is too slow. Effort that walks the border of safety and self-destruction is the quickest road to progress.
Reminder: Direction of force is the primary difference here; Leg- hips- arms last is the order of operations in both. One simply travels overhead, and the other forward.
And finally, "Time under tension": 3L, 3R light, perfect Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) +(Minimum) 25 High-quality sit-ups ("Prison"/ banded Abmat, V-up, heavy weighted hollow rock, 360) +, 25 calorie Airdyne cool-down Here, 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. Select sit-up based on deficiencies, not preferences; Hunt improvement strategy, not exit strategy.