(Specialty warm-up: 3 kettlebell deadlift @ BW +, each with 5/1000 @ top, 5 double kettlebell swing clean, 50 mountain climber)
Deadlift:
1 x 5 @ 60% of 2RM, each with 5/1000 @ top
5 x 7 @ (up to) 70% of 2RM, each with full, stopped 3/1000 in locked-out standing position
Then:
Double kettlebell swing clean:
7 x 3 @ as heavy as possible in each set; each rep landed and stopped for 2/1000 in rack position
Rest reasonably between sets of both movements; Complete in designated order. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “7 x 3″, 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.
Deadlift: Prioritize double overhand grip, and only switch if it becomes necessary.
Kettlebell swing clean: 3, is 3. Fluid, accurate, and violent descent and re-swing will govern the weight; If it needs to go to the ground every rep, that is a different game for a different day.
Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.
And then:
Sled drag:
“Drag” = forward, “Pull” = backward.
Today, load a sled with 195lbs. W, 225lbs. M, and set a three-minute clock. Score is distance traveled, measured in 20 yd. intervals. Ex. 3 trips + 1/2 trip = 3.5.
Short, hard steps, braced midline, and simple intensity; Tell the sled to move, don't ask it...
And finally, “Time under tension”: 20 High-anchored hinge (2 x 10 as needed) @ 1/4 BW 5 x :20 sec. hollow hold, each interval ending with a rocking chair to standing + 5 x :20 sec. Plank hold, each interval ending with a hard, perfect "Floor-to-feet" + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure(loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Airdyne: Cool-down pace should look like 30-40% of max RPM.