(Specialty warm-up: 5 empty bar press + 2/1000 @ top, 5 kettlebell high pull + Goblet catch @ heavy)

Press:

1 x 7 @ 55% of 3RM

1 x 5 @ 65%

5 x 3 @ (up to) 85%/ scheme appropriate

2 x 5 @ 65%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 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, organized stop at the top; Minimum 1/1000.

"Scheme appropriate": For newer trainees, or those that may be making significant progress in a lift, we want to be sure that the weight selected complements the number of reps designated. If the weight selected can be lifted for 5-7 reps, it is too light to be useful at a designated scheme of "3". If chosen weight can be lifted for 10 reps, it is too light to be optimal at a designated scheme of 5. Many will require assistance in this part of the process until the self-assessment skill is developed.

Today: Perform 10 mace 360 (or 6 kettlebell halo) at accessory weight, immediately following press, and then rest.

Then:

Goblet squat:

5 x 7@ as heavy as possible in each set

Take only the rest you need to reset, and assess. Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position(hands on side of handles, forearms driven into sides of kettlebell); Start strong and hard, not soft and slow. If chosen weight breaks position, adjust accordingly and continue safely. Conversely, if weight does not pose an adequate challenge, adjust in the other direction.

And then, 7 minutes of:

5 Bodyweight row (Any anchor, no double underhand grip)

5 V-up

50 Jumprope

Hustle in transitions, and move with quality and focus. No lazy reps, no casual transitions.

Over 1 year attendance: No hands on the ground in transitions.

And finally, “Time under tension”:

5 x 10 Mace front pendulum @ heavy enough to be useful

Plank hold @ minimum 1/2 BW  +

Weighted hollow hold @ 15lb. W, 25lb. M (keep legs low, straight, toes pointed, and upper body climbing down, not legs lifting up... )

If time reaches two minutes in both plank and hollow 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 intervals of between :20 – :30 sec., with quick resets.