(Specialty warm-up: 5 empty bar press + 5/1000 @ top. 3L, 3R Kettlebell swing clean + push press)
1 x 5 @ 50% of 2RM, 5/1000 @ top 5 x 5 @ (up to) 75% 1 x max rep @ 50%, 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 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. And, as always, erosion of position or loss of range signals the end of a "max rep" set. 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/ 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. 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 fucking 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 accordingly 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.