(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 30 mountain climber, jumprope selection)
1 x 5 @ 50% of 2RM
3 x 5 @ (up to) 75% of 2RM 3 x 3 @ 60% 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.
Let's also remember: The 75% is our "Aspirational Percentage". If everything is firing on all cylinders, we can start and stay there. The "Up to" in front of it is not a demotion, but instead, permission and encouragement to allow position, range of motion, and most importantly- safety- to govern weight.
Lastly: If barbell press is not the best application of the strict, vertical push pattern, adjust to mace overhead press or kettlebell press in a 5 x 3L, 3R and then 5 x 2L, 2R scheme, each lift with a hard, stopped, 2/1000 overhead. As above, weight in alternate implements scales from heavier to lighter as directed. Thank you.
Today: Perform 10 mace 360 (or 6 light kettlebell halo) and 5 excellent, challenging push-up immediately following each set of press, and rest as needed after the three movements are complete.