(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 30 mountain climber, jumprope selection)
1 x 5 @ 50% of 2RM 3 x 5 @ (up to) 75% of 2RM 3 x 3 @ 60% 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 “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Let's also remember: The 75% is our "Aspirational Percentage". If everything is firing on all cylinders, we can start and stay there. The "Up to" in front of it is not a demotion, but instead, permission and encouragement to allow position, range of motion, and most importantly- safety- to govern weight.
Lastly: If barbell press is not the best application of the "strict, vertical push" pattern, adjust to mace overhead press or kettlebell press in a 5 x 3L, 3R and then 5 x 2L, 2R scheme, each lift with a hard, stopped, 2/1000 overhead. As above, weight in alternate implements scales from heavier to lighter as directed. Thank you.
Today: Perform 10 mace 360 (or 10 light kettlebell halo) and 10 accurate, challenging push-up (scale to ability- this is an accessory) immediately following each set of press, and rest as needed after the three movements are complete.
10 Sled drag (20 yd. @ BW)
50 calories Airdyne/ equivalent 500 Jumprope
”Drag” = forward, and “Pull” = backward. Hustle in transitions, focus on breathing and quality movement, and do not stop during work rounds. If working with a partner on the sled, alternate in 2-trip intervals, and use the rest to recharge and attack the next trips.
And then, “Time under tension”: 5 x :30 sec. full effort, low, hard, hollow hold/ rock + 25 Goblet squat/ Tipped-forward hammer/ mace squat @ as much- but as little- weight as it takes to create and maintain ideal position + 50 "Prison" walking lunge @ cool-down pace + 15 cat/ cow stretch Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.