(Specialty warm-up: 5 empty bar press + 2/1000 @ top, 1L, 1R 2-count Turkish Get-up) Press: 1 x 5 @ 50% of 2RM 1 x 5 @ (up to) 75% 3 x 3 @ (up to) 95% 1 x 7 @ 50%, each with a hard, stopped 3/1000 @ top If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 7″, 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. Additionally, most of the failed/ missed presses we see are due to inconsistent set-up/ reset. Spare no expense in the beginnings and transitions of this "simple" but highly technical lift. Today: Perform 10 mace 360 (or 10 light kettlebell halo) + 3 pull-up immediately following each set of press, and rest reasonably after the three movements are complete. Always- but especially when using to accessorize pressing or pulling days, be sure to alternate left-to-right and top-to-bottom in the mace 360; Top arm works differently than the bottom arm, of course, and must be accounted for. Then, 10 attentive, accurate, aggressive minutes of: Turkish Get-up @ 50-60% of 1RM Move steadily, specifically, and methodically; Rest no more than :20 sec. between arms/ sets. Especially if Turkish Get-up is a newer movement for you, switch arms early and often.
Lighter- slower- harder is an excellent strategy for today. Be patient, make progress- 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.
And then, “Time under tension”: 20 calories Airdyne/ equivalent @ 100% + 500 Jumprope (timed) + 50 hollow rock @ 15lb. W, 25lb. M + 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.