(Specialty warm-up: 5 Dowel partial pull-over into back rack, 5L, 5R kettlebell front squat, 10 "Tall slam ball") Front-loaded squat:
1 x 5 @ 50% of heaviest implement 2RM, 3/1000 @ top
7 x 5 @ (up to) 75% of heaviest implement 2RM 1 x 9 @ 50%, each with a full, stopped, controlled 5/1000 @ top Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today, use up to two implements, and adjust between them in order to move the most weight in the best possible positions. Select the tools that allow for best positioning combined with appropriately heavy weight; How weight moves/ where it is loaded is far more important than what the weight IS. If barbell is clunky, or too positionally restricted to be powerful and controlled, switch to kettlebell, medicine ball, sandbag.
Then: Kettlebell clean: 3 x 3L, 3R @ as heavy as possible 2 x 5L, 5R @ 2 intervals down from heaviest 1 x 9L, 9R @ 3 intervals down from heaviest, and each with an organized, stopped 5/1000 in rack position Make ambitious choices, and adjust weight/ omit under-lifted sets as needed. Conversely, if sets require rest/ interruption, make as minor an adjustment as needed and complete the next uninterrupted. Stacked-hand may be used in the 3- and 5-rep sets, but not in the 9's. It is a valuable tool in safely and powerfully reaching our highest-end lifts, and there is also great value in demanding the same positional accuracy without it in lifting more moderate weights. When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Rep is complete when kettlebell has landed and stopped in an organized rack position, and is stood up with authority. Safety considered, always retrace your exact steps back to the floor; There is no hinge in either direction of a kettlebell clean. And then, as quickly as possible: 60 "Tall slam ball" @ self-scaled, challenging 30 Bodyweight row 30 Airplane push-up There is no designated rest here; Stay composed, breathe like you know how, and hustle until you're done. Demand both strong pace and meticulous mechanics; There is no hinge in slam ball, and no partial ranges in either row or push-up. Perform full reps, always; Range-shortening is cheating (especially since we know exactly how to outsmart it) An Airplane push-up simply begins and ends with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. And finally, "Time under tension": (Minimum) 25 High-quality sit-ups (Pick one: "Prison" Abmat, V-up, hollow rock, 360) + 15 calorie Airdyne/ equivalent cool-down +
15 cat/ cow stretch