(Specialty warm-up: 5 press @ +/- 1/4 BW + 2/1000 overhead, 5 weighted straight jump) Press:

1 x 5 @ 50% of 2RM, 3/1000 @ top

5 x 5 @ (up to) 75% Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.

If we are operating off anything that resembles a true 2RM, this is a tall order; And the precise strategy behind an (up to) distinction. Start at 60-70%, and if scheme and position are in-line, increase to 75%. If that works well, powerfully, accurately- stay there. If it does not, then, don't.

If barbell press is off the table for any reason, movement adjusts to 50/50 kettlebell press @ 5 x 3L, 3R, each rep with a hard 2/1000 overhead

Today: Perform 10 mace 360 (or 6 kettlebell halo)and 5 chin-up immediately following each set of press, and rest as needed after the three movements are complete. This is accessory work; Light, perfect, full-range. Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative.

Also, "kicking", never "kipping"; One moves in a hard, straight line from floor-to-ceiling, and the other is a wiggly worm hanging limp from a voluntary hook.

Then, 5 rounds of: 10 Kettlebell halo + extension + 2/1000

15 Bodyweight row (anything but double underhand)

10 Straight jump @ 15lbs, W, 25lbs. M