(Specialty warm-up: 10 empty bar press + 2/1000 overhead, 5L, 5R kettlebell swing clean)
1 x 5 @ 50% of 2RM, each with full, stopped 5/1000 overhead
3 x 5 @ (up to) 75% of 2RM 3 x 5 @ 50%, each with full, stopped 2/1000 overhead If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, 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. Today: Perform 1 x 20 yd. Farmer walk @ (minimum) BW + 10 mace 360 (or 6 light kettlebell halo) immediately following each set of press, and rest reasonably after the three movements are complete. Then, 5 rounds of: 3 Kettlebell swing clean + 1 push press + 3/1000 overhead (Left- 3 + 1 + hold = 1) 3 Kettlebell swing clean + 1 push press + 3/1000 overhead (Right- 3 + 1 + hold = 1) :30 sec. rest/ assessment Adjust weight as needed between rounds; It will likely be governed by push press/ lock out. Patient, organized, violent movement in each lift and each set; No soft set-ups, no lazy lifts. Adjust accordingly if lock-out + hold falters. Stacked-hand and/ or Pistol grip are recommended for swing clean. And then, aggressively: 100 Pistol-grip and/ or hand-to-hand kettlebell swing @ 1/4 BW 500 Jumprope
Adjust left-to-right as needed to accommodate designated weight. Weight does not change mechanics or expectation; Heavy or light- violent, standardized movement throughout. If you want it to be heavy, address it like it is. 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. .
And finally, “Time under tension”: 10 calories Airdyne/ equivalent + 250 Jumprope (timed) + 50 hollow rock @ 15lb. W, 25lb. M/ OR touch hands to legs (ensuring upper back is off the ground) + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should measure 30-40% of max RPM.