(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 @ top, 10 kettlebell halo + 2/1000 extension, jumprope selection)
Bench press: 1 x 5 @ 65% of 2RM, each with a full, organized, stopped 2/1000 in top position 1 x 2 @ 80%, each with a full, organized, stopped 2/1000 in top position 5 x 2 @ (up to) 95% 1 x 10 @ 65% Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. Notable: If set #1 does not work for two powerful, uninterrupted reps @ 95%, then sets #2- #5 sure as shit, will not. The (up to) distinction is in place to allow for safe, aspirational, scaled-to ability, high quality work. Please do not attempt to trick the schemes or strategy. Thank you. Then, 5 rounds of: 10 Mace 360/ Kettlebell halo @ self-scaled, challenging, positionally sound 5 Pull-up 5 Dip :20 sec. rest/ assessment Position governs weight, and position governs variation; Assess by round as needed, and be sure any inconsistencies are not in strategy. Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability pull-up and dip in each round. No lazy lifts, no easy reps. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. And then, 5 aggressive minutes of: 50 Jumprope (or 30 high-knee jumprope) 5 Burpee (or 3 burpee broad jump, with jumprope in-tow) Anti-rest in a five-minute conditioning piece; Anything over three breaths by any member of the group for any reason other than physical safety equals an additional minute for the entire group; Never be the catalyst for extra credit. Mind your mind, and hunt the work. If high-knee jumprope option is to be taken, it must have been pre-practiced; A short, descending clock is not the time for skill work! Knees do not have to be "high", but feet need to alternate lift-off in each rep. And finally, “Time under tension”: One-minute Farmer hold @ BW + 25 Medicine ball squat @ (up to) 1/4 BW (braced 2/1000 @ bottom, heels-down power to the top!)
3 x :30 sec. full-effort, positionally vigilant hollow hold
15 cat/ cow stretch
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.
If designated weight is not a cool-down weight, adjust accordingly.