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164:02

(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 10 "Tall slam ball", 5 burpee)

Bench press:



1 x 10 @ 50-60% of 2RM


1 x 5 @ 60-70%


3 x 5 @ 75-85% of 2RM


1 x 10 @ 60%


Kettlebell floor press:



1 x 5L, 5R @ as heavy as possible, each rep stopped at the top


2 x 5L, 5R @ sustainably lighter


Position- and most specifically a straight, strong lock-out- governs weight in both movements. If sets require interruption at designated/ chosen weight, make as minor an adjustment as needed and continue uninterrupted. Kettlebell floor press: Tracking hand is not a suggestion; It isn't cheating, and you're not lifting with it- It's quality assurance, and also an invite to safely and accurately increase weight.


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

No accessory following the kettlebell floor press, please.


Then, 5 rounds of:


10 Kettlebell swing @ 1/2 BW

10 "Tall slam ball" @ minimum 10kg. W, 12kg. M


5 Burpee from the bottom... from your back


:20 sec. rest/ assessment


Work until the rest, demand violent position and range of motion in each rep; There should be no guessing as to the beginning and end of each movement. Period, not a comma.



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.


Do not bend arms- broad, square chest, with arms "short and straight".


“Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold in the drill today involves beginning and ending each rep on your back.

Roll, move, and reset with dexterity and intent. No wiggling.


And then, “Time under tension”:


15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +

10 calories Airdyne/ equivalent @ 100% + 250 Jumprope(timed) +


50 hollow rock @ 15lb. W, 25lb. M/ or hands attached to legs +


15 calories Airdyne/ equivalent @ cool down pace



Hollow rock: Take short rest as needed, and accept no sub-standard reps



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

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