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

Pendlay row:

1 x 7 @ 65% of 2RM

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

1 x 9 @ 65%

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, 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.

Then:

Kettlebell snatch progression:

20 x 1L, 1R @ aggressive and challenging in each rep

Scale to full ability throughout, adjust details as needed, and adjust weight (up or down) in 4-rep (2 set) intervals.

1 1-arm swing + 1 1-arm swing w/ calculated arm bend (half-high pull) + 1 snatch = 1 rep (1 + 1 + 1 = 1)

If mechanics, details, or timing are foreign or still in-progress, please ensure they are sound prior to increasing (or allowing an increase) in weight. All patterns and details should reinforce and familiarize all others in this drill; That is the point. High-level dexterity and power proficiency do not come from knocking around a bunch of half-cocked, completion-focused reps.

Even if you fancy yourself an expert in the kettlebell snatch, adhere to the progression and rep scheme; Understanding and integrating the "accessories" is an intentional part of the work.

And then, “Time under tension”:

100 yd. Farmer walk (20 yd each @ BW- 50% in each hand)+

15 calorie Airdyne/ equivalent sprint + :15 sec. rest + 10 calorie Airdyne/ equivalent sprint + :10 sec. rest + 5 calorie Airdyne/ equivalent sprint +

15 calories Airdyne/ equivalent @ cool-down pace (10c legs only + "Prison" hands + 5c arms and legs) +

15 cat/ cow stretch

Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.