(Specialty warm-up: 10 bench press @ 1/2 BW, 5 kettlebell deadlift @ BW, 2L, 2R kettlebell halo + 5/1000 extension) Bench press: 1 x 5 @ 50% of 2RM 5 x 10 @ (up to) 65%, each with a full, organized, stopped 2/1000 in top position 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 “5 x 10″, 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 @ accessory weight (balancing left-to-right and top-to-bottom hand) + 5 push-up immediately following each set of bench press, and rest as needed after the three movements are complete. Then: 20 Tire flip 100 1-arm kettlebell swing @ (minimum) 1/4 BW (5L, 5R, or 1L, 1R) 100 Full-range lunge @ 15lb. W, 25lb. M (use bumper plate) Today, :15 sec. rest may be taken (if needed) between sets of no less than 30 reps in swing and lunge; Do not under-select weight in order to avoid rest. Balance the scales, work to ability, and rest briefly to recover position or composure. Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. If suitable tire is not available, please adjust to 15 kettlebell deadlift @ BW + 15 'Floor to feet' Kettlebell swing: If designated weight creates a compromised position, adjust accordingly and continue safely. Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arm should be straight/ damn-near straight throughout the entire movement- If true, vertical "Pistol grip" inhibits that, turn the hand 10-15 degrees, and straighten your arm. Please and thank you. Kettlebell swing should not feature or resemble a bicep curl. Lunge: Weight is light, and should help ensure stability in this challenging variation. Knee tracks the foot, stationary heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back. The additional fold today, is a full step from front-to-back with the goal of not touching in the middle. If this is not possible, or becomes unsustainable, recommend/ demonstrate/ apply a quick tap, right in the middle, to keep position sound. Brace before you drop in each rep, just as if heavy. Develop good habits through consistent practice sound strategy. And then, "Time under tension": 3 x 5 Kettlebell Sumo deadlift @ accurate, challenging, improving + 25 "Prison" Abmat sit-up + 3 x max-duration hollow hold (or, 1 minute each), each interval ending with a rocking chair to standing + 15 calories Airdyne/ equivalent (arms and legs) @ cool-down pace + Simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.