(Specialty warm-up: 3L, 3R Kettlebell clean + push press (note the stops), 5 heavy kettlebell high pull + Goblet catch)

Ground-to-shoulder:

1 x 5 @ challenging, fact-finding 5 x 2 @ as heavy as possible in each

Moderate rest between sets (no more than one minute, likely around half of that... ). When the goal is widely-transferable, powerful ground-to-shoulder mechanics and timing, the implement should be (very nearly) interchangeable; Apply all similarities, and note the subtle differences.

Hip-to-shoulder:

2 x 10

OR 2 x 5L, 5R

Scheme-appropriate weight; Use prior outings, and today's ground to shoulder, to make sensible and ambitious choices. Hinge- you know, with your hips. Control the weight in the rack position, brace again, and repeat. If implement cannot be managed for consecutive reps, it is either the wrong weight, wrong tool, or wrong mindset. This is very likely either kettlebell swing clean/ variation, or a sandbag! Stand tall, set, and then descent and lift!

Ground-to-overhead:

2 x 10

OR 2 x 5L, 5R

Scheme-appropriate weight; Use prior outings, and today's ground to shoulder, to make sensible and ambitious choices. This is like a ground-to-shoulder, but, overhead; If something ain't broke, you can add to it, but don't "fix" it. Finish locked out and controlled, brace, and retrace your steps.

All lifts: There are timing details to each of these patterns and positions that will govern their success, sustainability, and failure; Unless you are brand-new, you know them...

Apply them for each rep, of each set, in each pattern. Please and thank you.