(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 5L, 5R kettlebell row) Press: 1 x 5 @ 60% of 2RM 5 x 3 @ (up to) 85% 2 x 5 @ 70% 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 “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop at the top. Today: Perform 10 mace 360 (or 10 light kettlebell halo) and 5 kettlebell push-up immediately following each set of press, and rest as needed after the three movements are complete. Use heavy kettlebells with handles turned intelligently- inward or outward- and perform push-up to full depth with all standard mechanics in place; This is positional diagnostics and "corner-lighting". Our push will be weaker at certain angles, and that is valuable to note.

Then, 5 attentive, aggressive rounds of:

5L, 5R Kettlebell row

25 Kettlebell swing @ (up to) 50% of 5RM

:20 sec. rest/ assessment

Scale weight for both movements in each round to accommodate designated rep scheme (Ex. If chosen swing weight would allow for 50, it is too light. If it only allows for 5, it is too heavy...). Make ambitious choices, mind position and mechanics, and make progress.

Kettlebell swing: Only count reps in which the weight (and your arms) reach parallel with the floor. Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees; Pull and keep arms "short and straight" by engaging the upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press). If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

And then, 20- 15- 10- 5 of:

Medicine ball throw/ "Tall slam ball" @ heavier than last week

Take up to :15 sec. between rounds- If performed to full ability, it should be necessary. Any soft, slow, or disorganized throw is rejected and repeated.

Both the throw and the lift operate in a legs-hips-arms last sequence; In the throw, the back foot should point squarely at target upon release.

There is no value to lackadaisical, casual, or soft power movements; Hurt the wall, hurt the ball, empty the tank.

And finally, “Time under tension”: 5 x 10 accurate, aggressive hollow rock + 15 calorie Airdyne @ cool-down pace + 15 dowel partial pull-over Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.