(Specialty warm-up: 5L, 5R kettlebell back squat, , 3L, 3R kettlebell swing clean + push press) Back squat:
1 x 5 @ 50% of 2RM, each with hard, stopped 3/1000 @ top
3 x 7 @ (up to) 75% of 2RM 5 x 5 @ 65-75% If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, each and every day. Then, 15 minutes of: 5L, 5R Kettlebell swing clean + push press (1 + 1 = 1) 100 Jumprope Weight is self-scaled, and governed by position and effort. Powerful, organized movement into and out of each position; Stop in rack position, brace, organize, dip-and-drive, hard lock-out and sharp reset to rack position each rep, little to no rest during the set. If it is needed, keep it to 3 breaths or less (:10-:15 sec.). Stacked-hand grip may be used in swing clean as desired. And then, “Time under tension”: 100 yd. Farmer walk @ BW (50% BW in each hand) + 10-calorie Airdyne/ equivalent sprint + 250 jumprope (timed, improved) + 10 "Prison" Abmat sit-up, minimum :20 sec. each + 50 Hollow rock (Hands or bumper touch tops or sides of thighs; "Accountability booster") Farmer walk: If three 20-yd trips are completed uninterrupted, increase weight for the last two.