(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 tight at the top, 5L, 5R kettlebell row, 1L, 1R slow, perfect Turkish Get-up) Bench press:
1 x 5 @ 50% of 2RM, 3/1000 @ top
1 x 5 @ 60%
3 x 5 @ (up to) 80% of 2RM 3 x 9 @ 50-60% If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 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: If/ when in doubt, lock out and pause... don't guess.
3 x 9 sets are to be uninterrupted and powerful; Adjust weight accordingly, as necessary.
Today: Perform 3 kettlebell Good Morning/ Suitcase Good Morning @ (minimum) 1/2 BW + 10 mace 360 (or 6 light kettlebell halo) immediately following each set of bench press, and rest as needed after the three movements are complete. Then: 50 Kettlebell row (5 x 5L, 5R) @ (up to) 75% of BW 25 2/1000 Bodyweight row 25 Burpee from the bottom (Each rep starts and ends hard on the floor) 25 calories Airdyne/ equivalent @ 100% Take brief rest as needed during kettlebell row set, and none after that. Hustle, and move like you mean it. Position and range of motion align to ensure both safety and function; There is no tricking the process while still making suitable progress. The hinge begins, stays, and ends- a hinge! If position breaks, scale accordingly, focus harder, and increase difficulty. Lighter, should not mean easier. And then, “Time under tension”:
10 Kettlebell Sumo deadlift @ accurate, useful + 5 Sumo squat @ heavy enough to demand compliance +
Plank hold @ minimum 1/2 BW
1-arm bodyweight row hold +
5 x 10 Hollow rock (scaled to full ability)
Sumo: These should be improving; Especially in a cool-down/ skill work role, access to full range and adherence to accurate position are far more important than weight.
If time reaches two minutes in plank or bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement.