(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 5L, 5R kettlebell row, 3L, 3R kettlebell floor press) Bench press:
1 x 5 @ 60% of 2RM, each with full, stopped 3/1000 at top
1 x 3 @ 75-80%
3 x 3 @ (up to) 90%
1 x 3 @ 80% of 2RM 1 x 9 @ 60%, each with full, stopped 3/1000 at top If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, full range of motion, and violence of action in each lift; A factual lock-out is expected in each rep of both primary and accessory movements.
Today: Perform 10 mace 360 + 2L, 2R kettlebell floor press, both at accessory weights and immediately following each set of bench press, and then rest.
Then, 5 rounds of:
10 Kettlebell swing @ scaled to full ability/ scheme appropriate by round 5L, 5R Kettlebell bent-over row
10 Kettlebell halo + 2/1000 extension @ (up to) 1/4 BW 5 3/1000 Bodyweight row