(Specialty warm-up: 5 kettlebell deadlift @ BW, 3/1000 @ top, 1L, 1R 2-count Turkish Get-up, 10 box jump) Deadlift:
1 x 5 @ 50% of 2RM, each with 5/1000 @ top 2 x 10 @ (up to) 70% 2 x 10 @ (up to) 60%, double overhand, each with a full 2/1000 @ top Rest as needed between sets. If sets require interruption at chosen weight (or hold duration fails), make as minor an adjustment as needed before continuing. When scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight. Then: 10 Turkish Get-up @ (up to) 70% of 1RM (2 x 2L, 2R + 1 x 1L, 1R) Be patient, make progress- 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. Earn the weight you want to lift. And then, quickly and attentively:
25 Chin-up/ Underhand bodyweight row (5 x 5, as challenging in position and variation as possible) 50 Reverse lunge box jump
50 "Tall slam ball" @ (minimum) 10lb. W, 12lb. M
100 Mace front pendulum @ (minimum) 10kg. W, 12kg. M 500 Jumprope Height is scaled to ability, and should pose a significant challenge for a 10-15 rep set with tiny breaks; If rest is needed, keep it short and specific. Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Front pendulum: Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 200 reps with the heaviest sledgehammer you can find. And finally, “Time under tension”: L- hang/ knees-up hang + Hollow hold (touch legs/ demand accurate positioning) + 25 cat/ cow stretch Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes in both holds, and take as few breaks as possible.