(Specialty warm-up: 5 empty bar press + 3/1000 @ top, 3L, 3R kettlebell swing clean + push press- stop @ top of clean, and press) Press:
1 x 5 @ 50-60% of 2RM, 3/1000 @ top
5 x 5 @ (up to) 75% 1 x max rep @ 50%, each with a full 2/1000 @ 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 “5 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.
The success of this lift- especially in later sets- will be governed by set-up on the floor, and engagement of the bar. "Soft spots" will cause early bleed-out.
Today: Following each set of the 5 x 5 @ (up to) 75% (but not the others), perform 10 mace 360 (or 6 kettlebell halo), and then rest.
Then, 7 rounds of:
3 Kettlebell swing clean (Left)
1 Kettlebell push press (Left) 3 Kettlebell swing clean (Right) 1 Kettlebell push press (Right)
7 Push-up (scaled to full ability in each round)
:30 sec. rest/ assessment Make ambitious choices, work hard for fluid, seamless transitions- while insisting on hard stops and starts in each movement- and only adjust weight if position breaks or rep scheme becomes unsustainable; Too heavy is too heavy, but too light is too light. Keep rest to designated duration, and lock out each press like you know what you're doing.
**Each swing clean AND push press stops in the rack, and each push press locks out and stops overhead**. This drill should be systematic, fluid, patient, and violent; It is not a flow, and not a race.
Advanced push-up options include: Dynamic push-up, ring push-up, Hindu push-up. Full-range and a rigid, non-negotiable plank are never suggestions.
And then, 5 minutes or 500 reps, whichever comes first:
Simple: Breathe, hustle, and as always- attempt to complete the task, not run out the clock.
Addressed accordingly and aggressively, this could take half of the total time allotted.
And finally, “Time under tension”: 3L, 3R slow, perfect Turkish Get-up @ (up to) 25lb. W, 35lb. M (skill work weight) +
15 calorie Airdyne/ equivalent cool-down +
15 dowel partial pull-over (seated) +
15 cat/ cow stretch
This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.