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162:02

(Specialty warm-up: 10 empty bar/ 40% of 2RM press + 2/1000 overhead, 10 "Tall slam ball")

Press:

1 x 7 @ 50%, each with 5/1000 @ top

2 x 5 @ 75% of 2RM


1 x 5 @ 65%


1 x 7 @ 50%, each with 2/1000 overhead


1 x 9 @ 40%, each with 2/1000 overhead


If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, 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: If/ when in doubt, lock out and pause… don’t guess.



Today: Perform 10 mace 360 (or 6 light kettlebell halo) immediately following each set of press, and rest reasonably after the two movements are complete.


Then, 5 minutes or 100 reps of:



Kettlebell swing @ 1/2 BW



Rest strategically and sparingly; End set before position breaks, not after- Bad reps take far more energy than good ones.



Do not bend arms- broad chest, arms "short and straight". Adjust from standard overhand grip to stacked-hand grip (balancing left- to- right) in no less than 10-rep intervals.

Additionally, do not count or accept soft, squishy, passive reps. Omit, adjust weight, and repeat.



Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.


And then, 10 minutes of:


5 Inchworm


10 "Tall slam ball" @ 8/10lb.W, 10/12lb. M

:20 sec. plank hold/ 1-arm plank hold(alternate arms each round if using 1-arm variation)



“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.

There is no designated rest here; Recalibrate and collect breathing during plank, and immediately begin next set of Inchworm; Assess "need", versus "want", when it comes to resting during conditioning. Please and thank you.

And finally, “Time under tension”:



10 calories Airdyne/ equivalent + 250 Jumprope (timed, improved) +

5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round +

15 calories Airdyne/ equivalent @ cool down pace



Hollow rock: We've been practicing; Accept no sub-standard reps



Airdyne: Cool-down pace should measure 30-40% of max RPM.

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