(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10 slam ball, 10 medicine ball throw) Turkish Get-up:
10 x 1L, 1R @ (up to) 85% of 1RM Rest up to :30 sec. between arms/ sets. 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. Good sense here, would be to use several sets to climb, and then stay at/ around 85% for as long as safely possible.
Top priority, for any and all: Arm straight, wrist straight, thumb back. All else can be adjusted once the arm and weight are secure and locked-in.
5 x 10 @ (up to)1/4 BW, :15 sec. rest between (as heavy as possible, accurately and violently)
50 @ 15lb. W, 20lb. M as quickly as possible
Organized position, accurate order of operations, violence of action; There is no value to casual, soft power movements. Tight at the bottom, just like the bottom of any good squat.
The 5 x 10 may be as aspirational as both will and position allow.
If suitable weight slam ball is not available (but suitable overhead position is), substitute kettlebell full-range high pull, noting both similarities and differences.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Medicine ball throw @ 10lb. W, 12lb. M
As above- listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.
The clock- not your feelings, or your perceived fatigue- governs the drill. Late starts = Bonus rounds.
And finally, “Time under tension”: Double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
15 calorie Airdyne cool-down
15 cat/ cow stretch