(Specialty warm-up: 10 bench press @ 1/2 BW- paused as needed @ top, 2L, 2R kettlebell push press + 2/1000 overhead, 10 walking lunge @ 1/4 BW)
Bench press:
Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ).
Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out" is a non-negotiable position. Work hard, mind the details, and leave no doubt.
Then:
20 Kettlebell push press (5 x 2L, 2R) @ up to 3/4 BW, each rep with a full, stopped 2/1000 overhead
30 Walking lunge @ 1/2 BW (carried any way, any how, except barbell in back rack)
40 calories Airdyne/ equivalent @ 100% (Arms and legs)
50 Abmat sit-up @ 15lb. W, 25lb. (use bumper plate- held hard and kept at chest level throughout)
Short, specific rest only as needed during push press and lunge (3 breaths or less; :15 sec). No rest after that. Safety considered, there is value in making yourself move through simple conditioning drills.
Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid, organized stop of motion
And then, “Time under tension”: Two-minute Farmer hold @ one interval above BW + 20 Tipped-forward Hammer/ mace squat @ (up to) 8kg. W, 10kg. M + 1 x max-duration full-effort hollow hold (hold as long as you absolutely and possibly can, once) + 5 x :30 sec. unweighted plank hold
Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If holding just above 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.
Tipped-forward squat reminder: Addition of light-but-odd leverage such as this should make the best squat position available; If it does the opposite, please address and adjust it.