(Specialty warm-up: 10 empty bar press + 2/1000 overhead, 1L, 1R slow, perfect Turkish Get-up) Press: 1 x 5L, 5R @ as heavy as possible (as overhead mace press) 1 x 5 @ 75% of 2RM 3 x 3 @ (up to) 95% 5 x 1 @ 75%, each with full, stopped 3/1000 overhead If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 1″, 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: If/ when in doubt, lock out and pause… don’t guess.
5 x 2L, 2R @ 50-60% of 1RM
Rest up to :20 sec. between arms/ sets. Be patient and calibrated, but move with violence and intent; 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.
Then, immediately, 5 rounds of: 2 Sled drag (20 yd. each @ 1/4 BW) 10 Burpee/ "Floor-to-feet" (alternate by round as/ if desired- but not during) “Drag” = forward, “Pull” = backward. Hustle hard, breathe intelligently, and work like you want to be there; If rest is needed, keep it short and specific (3 breaths or less/:15 sec.) Even in fatigue, the burpee/ "Floor-to-feet" should never become a wiggly, flailing mess; Move attentively, powerfully and accurately. And then, “Time under tension”: One-minute Farmer hold @ as heavy as possible with no drops (reflect on previous outing to set strategy) + One-minute bar hang, double overhand, no drops + 5 x :10 sec. partial pull-up (hold tight, pull with intent, and reach a full 10/1000 engaged in the effort) + 15 calories Airdyne/ equivalent @ cool down pace Airdyne/ equivalent: Cool-down pace should look like 30-40% of recent max RPM.