(Specialty warm-up: 5 Kettlebell Sumo deadlift (review/ improve), 3L, 3R mace shovel + overhead press)
25 Kettlebell Sumo deadlift @ BW
(torso tall, hips low- much more like a squat than a deadlift, feet wide, toes pointed out- far enough, but not too far, knees never track inside foot- much like a squat)
50 Mace 360 @ (minimum) 10kg. W, 12kg. M
Provided position is safe and sound, weight is non-negotiable; Break into as small of pieces as needed to complete with quality.
Then, 5 rounds of: 5L Kettlebell floor press 5L Mace shovel + overhead press (1 + 1 = 1) 5R Kettlebell floor press 5R Mace shovel + overhead press (1 + 1 = 1) :20 sec. rest/ assessment Weights are scaled to ability, and should be "scheme-appropriate" in each round; If what is chosen could be lifted for twice the designated scheme, well then, it isn't the correct weight for the designated scheme. Self-awareness, sensible aggression, group observation, and aspiration are all components of beyond-base-level progress. And then, “Time under tension”: 15 Kettlebell Good Morning @ (minimum) 1/2 BW (3 x 5 as needed) 10 x 2 Partial pull-up- alternating overhand, switch grip L & R, and underhand by set 25 Hollow rock- w/ 1 stand-up in 5-rep intervals (totaling 5 stand-ups) 25 Abmat sit-up @ 1/4 BW 15 cat/ cow stretch