(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 @ top, 1L, 1R slow, perfect Turkish Get-up, 5 rocking chair w/ bumper plate) Bench press:
1 x 5 @ 60% of 2RM
3 x 7 @ (up to) 75%, each with a full, organized, stopped 2/1000 in top position 3 x 5 @ 50% (strive for "noise on the bar", demonstrating both a powerful finish and authoritative lock-out) Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “3 x 7″, 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 Today: Perform 10 mace 360 (or 10 light kettlebell halo) + 3 pull-up immediately following each set of bench press, and rest as needed after the three movements are complete.
Then, 10 rounds of: 1L, 1R 2-count Turkish Get-up @ (up to) 50% of 1RM
5 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe management)
Move and pause in organized positions. Attempt as little rest as possible, and adjust weight as needed if position breaks in either movement. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to rush through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
There is no designated rest here. When needed, take it after rocking chair, briefly, and immediately return to Turkish Get-up; Only take what you earn, and base it on fact, not feeling.
And then, “Time under tension”: 2 x 10 Kettlebell Sumo deadlift @ accurate, heavy enough to be useful + 50 Hollow rock (maximum :20 sec. between sets of 10) + 3 x :30 sec. full-effort, positionally vigilant hollow hold + 15 calories Airdyne/ equivalent @ not fast, not lazy