(Specialty warm-up: 5L, 5R Kettlebell row, 5 Airplane push-up)
Pendlay row: 1 x 5 @ 50% of 2RM 1 x 10 @ 60% 2 x 15 @ (up to) 70% (10 + 5 as needed) 2 x 15 @ 50% Rest reasonably 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 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Always- but especially in longer sets such as these- a hard reset on the ground in each rep is expected, and will pay dividends; It doesn't have to take long, but it has to happen. No reckless "touch-and-go". Please and thank you. Today: Perform 10 mace 360 (or 6 light kettlebell halo) and 2 3/1000 bodyweight row immediately following each set of Pendlay row, and rest as needed after the three movements are complete; These are accessories- position and attention are the same, but demands should be different than if they were the primary movement of the training day. Then, 5 rounds of: 2 Sled pull (20 yd. each @ 3/4 BW) 10 Airplane push-up :20 sec. rest “Drag” = forward, “Pull” = backward. Keep rest to designated placement and duration, and move the sled like you want to be there. Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. Scale as needed/ as position demands. No wiggly-worm push-ups, especially since we know how to avoid and improve them. Please and thank you. And then “Time under tension”: 2 x :45 sec. Farmer hold @ BW or above + 15 Kettlebell Sumo deadlift @ challenging, accurate, useful + 2 x :45 sec. full-effort, positionally vigilant hollow rock/ hold + 30 walking lunge @ cool-down pace + 15 calories Airdyne/ equivalent Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy. Airdyne: Cool-down pace should look like 30-40% of max RPM. Not fast, but not lazy.