(Specialty warm-up: 5 heaviest kettlebell deadlift + 3/1000 @ top, 1L, 1R 2-count Turkish Get-up, 10 reverse lunge box jump) Deadlift:
1 x 6 @ 40% of 2RM, double overhand, each with 3/1000 @ top
3 x 12 @ 60% of 2RM/ moderate, challenging weight, each with a full 3/1000 @ top Rest as needed between sets. If sets require interruption at chosen weight (or hold duration fails in deadlift), make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 12″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
12 Turkish Get-up @ scheme-and-position appropriate weight (3 x 2L, 2R) 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, as quickly as possible:
30 Kettlebell swing @ (up to) 1/2 BW
60 Reverse lunge box jump (unweighted, or light bumper plate)
120 Mace front pendulum @ (up to) 10kg. W, 12kg. M
240 High-knee jumprope/ 360 regular jumprope Height is scaled to ability, and should pose a significant challenge for a 10-15 rep set. If rest is needed, keep it short and specific. Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
Front pendulum: Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find. And finally, “Time under tension”:
15 Medicine ball Good Morning (challenging, organized) +
L- hang/ knees-up hang +
15 cat/ cow stretch Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.