(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 2L, 2R kettlebell halo + extension + 2/1000 extension)

Bench press:

1 x 5 @ 50% of 2RM, 5/1000 @ top

3 x 10 @ (up to) 65%, 3/1000 @ top

3 x 5 @ 65%, 3/1000 @ top

Reasonable rest between sets, and no short-counts on the holds. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.

Reminder: Holds at the top of lifts are always "tension not balance"; Exhibit full power and control over the weight, challenge your constitution and condition, and get stronger.

Today: Perform 10 Mace 360 @ (no more than) 8kg W, 10kg M immediately following bench press, and then rest.

Then:

25 Goblet squat @ 1/2 BW

50 Goblet squat @ 1/4 BW

Take brief rest (3 breaths or less/ :15 sec) only as needed, and in no less than 5-rep intervals. Position and range of motion always govern weight, and below parallel is never a suggestion. Attend to the pick-ups and put-downs; Lazy lifts and sloppy landings will suck energy from the valuable work.

And then, as quickly as possible:

Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent

(Immediately into)

1/4 BW in underhand bodyweight row (Ex. 200lbs. = 50 row)

1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low.

Today, arms and legs stay on the bike. You may "strategize" all-out sprints interspersed with a strong, consistent pace, but do not drag, and do not stop.

If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process.

Mind your mind, complete your task; Finishing spent is far better than starting twice. Additionally, "immediately" always means, now- urgently; Not, whenever your chakras have realigned and your mind is calm. Celebrate the fact that you have developed the ability to perform well under pressure, by applying increasing degrees of pressure, and performing well...

And finally, “Time under tension”:

25 Abmat sit-up @ 1/4 BW +

5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round +

15 dowel partial pull-over 

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.