(Specialty warm-up: 5 bench press @ 1/2 BW + 5/1000 @ top, 30 mountain climber)
Bench press: 1 x 5 @ 60% of 2RM 3 x 5 @ (up to) 80% 3 x 9 @ 60% If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 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 at the top.
Today: Perform 5 kettlebell Good Morning (or kettlebell suitcase Good Morning) @ (minimum) 1/2 BW + 3 chin-up immediately following each set of bench press, and rest as needed after the three movements are complete.
50 Kettlebell "Short swing" @ (up to) 75% of 5RM (as 5 x 10 as needed) 25 Push-up (scaled to full ability) 25 calories Airdyne/ equivalent 50 "Tall slam ball" @ 12lb. W, 16lb. M
25 calories Airdyne/ equivalent
Take brief rest as needed during kettlebell swing set, and anti-rest during the rest. Hustle, apply sound position, range of motion, and mechanics, and move like you mean it.
No arms only on the bike rides; Hold on tight, get it done.
And then, “Time under tension”: Plank hold @ minimum 1/2 BW OR 1-arm plank hold OR 1-arm bodyweight row hold + 10 x 10 low, hard hollow rock + stand up (no more than :15 sec. between sets) If time reaches two minutes in holds, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Pick what you need, not what you're best at. Note: Today, if choosing plank hold, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.