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165:03

(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 5 double kettlebell front squat)


Bench press:


1 x 5 @ 50% of 2RM, 3/1000 @ top


1 x 5 @ 65%


3 x 5 @ 75%


1 x 10 @ 50%, each with stopped, controlled 3/1000 @ top



Kettlebell floor press:



1 x 5L, 5R @ as heavy as possible


1 x 10L, 10R @ 50% of above



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 reminder: The tracking hand is not a suggestion. It shouldn't aid in the lift, but it does help insulate position (thumb pointing up, not sideways), acts as a backup plan, and ensures we will not drop a missed lift on our body. You will also press far more confidently and heavier with it, than without it.

Today: Perform 10 mace 360 (or 6 light kettlebell halo) immediately following each set of bench press (not the floor press), and rest reasonably after the two movements are complete.

Then, 5 rounds of:



5 Double kettlebell front squat


5L, 5R Kettlebell swing clean (stacked-hand or standard)


(Up to) :30 sec. rest/ assessment


Both lifts: Detailed, deliberate, powerful movement; Each rep, regardless of weight. Scale to full ability in each round (this may move up, or down, and should very likely do one or the other).

Weights do not need to correspond between movements (one can be heavier than the other... ), though identifying any grievous squat vs. hinge imbalance is valuable.

Hinge: Hinge. Squat: Squat. Both are present here, but neither is the other, and should never be mistaken as such; There should be clear distinction in both appearance and feeling.


Take the rest you earn; Once you're done assessing, breathe, and get back to moving.



If “stacking” the hands, place and lock the fingers over the middle knuckles, not the big ones. This allows the wrist to stay straight and strong, and hands to make a seal around the handle! Don’t cross your thumbs!

And then, "Time under tension":


50 1-arm kettlebell swing @ light and perfect (5 x 5L, 5R) +


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

2 rounds of: 1/2 rocking chair (to floor) + 25 hollow rock + back to standing = 1 round


15 cat/ cow stretch



Kettlebell swing: Weight and hand position are cool-down and practice, hinge position is non-negotiable.

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