(Specialty warm-up: 5L, 5R kettlebell row, 5 box jump)
1 x 5 @ 65% of 2RM
5 x 5 @ (up to) 80% 2 x 10 @ 50% (either or both sets may be performed with kettlebell if percentages align; 10L + 10R) 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 “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution (each featuring skill-level-appropriate detail) always govern weight. No "interpretive hinge" in the row; Start low and hard, and only use an amount of power and momentum that allows you to stay there. There is no standing up in a Pendlay row.
Then, 5 rounds of: 7 Kettlebell deadlift
5 Kettlebell swing
:30 sec. rest
Each round uses the same heavy kettlebell; Adjust by round as needed, and make ambitious choices throughout. For most, kettlebell swing will (and should) govern weight; Only count reps in which the weight (and your arms) reach parallel with the floor.
Dear kettlebell swinger,
Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees;
Pull and keep arms "short and straight" by engaging upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press).
Arms are "relaxed" and retracted, not rigid- the kettlebell must be allowed to swing.
Do not do heavy, rotating kettlebell half-curls.
Please and thank you.