4 x 5 @ (up to) 70% of bench press 1RM
Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.
Then, 3 aggressive rounds of:
10 Kettlebell full-range high pull (As heavy as possible in each round)
Minimum :30 sec. rest
5 Pull-up (As difficult a variation as possible)
10 Kettlebell “Short swing“* @ 1/2 BW +
Minimum :30 sec. rest
5 Pull-up (As difficult a variation as possible)
If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely. Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.
And then, immediately:
60 Medicine ball throw/ catch @ 15lb. W, 20lb.M
With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. If 1/2 BW does not pose a significant challenge, adjust the weight up.