50/50 Kettlebell strict press:
3 x 3L, 3R @ as heavy as possible in each
3 x 1L , 1R @ (up to) heaviest set above
Alternating 3L, 3R, and then 1L, 1R, accumulate 24 total reps (12 left, 12 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and the lock-out is not a relative position.
50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.
Then:
Push press (barbell):
2 x 10 @ 50-60% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. As above, when scheme is listed as “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
And then, 6 rounds of:
6 Ground-to-overhead lift @ as heavy as possible
:30 sec. rest
Ground-to-overhead choices today are: Full-range high pull, dumbbell power snatch, kettlebell snatch (from floor). Select movement and weight based on familiarity and ability. Movement may change by round if desired- use no more than 2 movements to complete the 6 rounds.
And finally, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M
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.