(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 at the top, 5L, 5R kettlebell bent-over row, 1L, 1R 2-count Turkish Get-up)
1 x 5 @ 60% of 2RM, each with 5/1000 @ top 3 x 5 @ 75-85% 1 x 10 @ 50% Kettlebell bent-over row:
2 x 5L, 5R @ as heavy as possible 1 x 10L, 10R @ (up to) 1/2 BW 1 x 10L, 10R @ (safety considered, no less than) 1/4 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Reminder: Position = How we start, and how we stay- and range of motion always governs weight.
Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!
Today: Perform 3 pull-up immediately following each set of bench press and row, and rest up to 1 minute after two movements are complete.
5 x 2L, 2R @ 40% of 1RM
Rest up to :20 sec. between arms/ sets. 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.