(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000, 5 rocking chair with bumper plate) Bench press:
1 x 5 @ 50%, 5/1000 @ top
5 x 10 @ (up to) 60% of 2RM, each with a full, organized, stopped 2/1000 in top position 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 10″, 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 Today: Perform 2L, 2R Kettlebell floor press @ self-scaled + 2 chin-up + 5/1000 hold @ top immediately following each set of bench press, and rest as needed after the three movements are complete. Then: 50 Kettlebell swing @ 1/2 BW (5 x 10, or 20 + 20 + 10, or lower the weight... ) 50 Rocking chair + jump @ 10/ 15lb. W, 15/ 25lb. M (use bumper plate) 500 Jumprope Short rest as needed during kettlebell swing, anti-rest during the rest. Mind your breathing, mind your mind, and hustle hard. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.
Rocking chair: A hard hollow position, straight, strong legs, and a well-timed "pull" to initiate stand-up will allow for power at the top; Position, tension, violence of action.
And then, “Time under tension”: 5 x 10 Mace front pendulum (up to/ recommended @ 12kg. W, 14kg. M) 15 calorie Airdyne/ equivalent sprint + 250 jumprope (timed) + 10-calorie Airdyne/ equivalent sprint + 50 hollow rock @ 15lb. W, 25lb. M (timed) + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps; 20/ 20/ 10, with two breaths between them, is a quality-focused strategy. Airdyne: Cool-down pace should look like 30-40% of max RPM; Not fast, not lazy.