(Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 3L, 3R kettlebell back squat @ heavier) Back squat:

1 x 5 @ 50% of 2RM 3 x 5 @ (up to) 75% 3 x 3 @ (up to) 85% 1 x 5 @ 50%, each with hard, organized 3/1000 @ top

Kettlebell back squat (single):

1 x 50 @ (up to) 1/2 BW- scaled to ability If barbell sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Break kettlebell sets into no less than 5 reps, and adjust side-to-side as needed, being sure to end with a total of 25L, 25R. Reminder: Position and range of motion always govern weight, regardless of implement. Today: Perform 3 really slow push-up (Patient on the way down, patient on the way up) and 1 chin-up + 3/1000 hold @ top immediately following each set of squat, and rest up to 1 minute after three movements are complete. Then, in order, uninterrupted, and violently: 50 Stacked-hand kettlebell swing (5 x 5L, 5R) @ (minimum) 1/4 BW 50 Pistol-grip kettlebell/ Mace squat (5 x 5L, 5R) @ (max) 25lb. W, 35lb. M (or 10kg. W, 12kg. M) 50 Bodyweight row (Overhand, barbell)

Mechanics and range of motion govern weight in both movements; Keep weights moderate and challenging, and adjust as needed if position involuntarily breaks. Stacked-hand kettlebell swing: If position or transitions are foreign (or unfamiliar) to you, please reference our video and practice before applying. Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out. And then, “Time under tension”: 100 yd. Farmer walk/ 2 minute Farmer hold @ 1/2 BW (50% in each hand)  + 50 Hollow rock (5 x 10 as needed- each rep hard and perfect) + 15 calories Airdyne/ similar @ cool-down pace + 15 cat/ cow stretch Adhering to details and staying mindful and composed in cool-down is as important as doing so in the warm-up, or the training day itself. Additionally, it proves that we can do so when taxed, tired, and partially compromised... which is, the true point of all of this.


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


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