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(Specialty warm-up: 5L, 5R kettlebell row, 3L, 3R 1-arm kettlebell swing)

Pendlay row:

1 x 5 @ 65% of 2RM

5 x 5 @ (up to) 85% of 2RM

1 x 10 @ 65%

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure.

Today: Perform 10 mace 360 (or 6 light kettlebell halo) + 3 pull-up/ chin-up/ mixed-grip immediately following each set of row, and rest reasonably after the three movements are complete.