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(Specialty warm-up: 5 Kettlebell suitcase deadlift, 10 kettlebell halo + 2/1000 extension (light, hard), 20 heavier mace front pendulum)

100 yd. Farmer carry @ as heavy as possible in 20 yd trips

Pay attention to pick-ups and put-downs, and make challenging and ambitious choices. One-two breaks per trip: Expected. More: Hold harder, or adjust weight.

100 Mace 360 @ as heavy as possible in 20-rep sets, adjusted quickly if needed between them

Switch top-to-bottom hands, and direction, so that all sets ends even; Reset in each rep- it doesn't have to take long, but it has to happen. If you can full-blast for 20 reps, it is not a suitable weight for this particular drill.

100 Tire smash @ as heavy as possible in 20-rep sets

Power governs weight; Hit the tire like you mean it (and so that we can hear it); If chosen weight cannot be told- and must be asked- to hit with appropriate force, the weight is too heavy, or you are too wiggly. There should be nothing passive about this simple drill. If tire smash is unavailable, either positionally or otherwise, please adjust to 5 x 7L, 7R 1-arm kettlebell swing followed immediately by 30 aggressive, accurate straight jump.

Reasonable rest only between designated sets; The directive is "heavy and challenging", so moderate rest is expected. Move expertly and aggressively throughout each set of all three movements. If mechanics are off, or performance is listless in any of these loaded movements: Adjust immediately to same scheme (100) in either "Tall slam ball" or medicine ball throw.


100 Mace front pendulum @ scheme-appropriate weight (one-two drops, at most)

50 Bodyweight row (any way, any how, sets of no less than 10 reps)

25 Medicine ball squat @ 1/2 BW (5 x 5, or 10 + 10 + 5 if needed; If not needed, complete accurately and uninterrupted)

15 Dip(partitioned as needed to keep top and bottom range, and sound torso position)

Speed is not a substitute for form- or range! Slow down, harden up, demand position.

Attentive- Accurate- Aggressive: The spears of progress. Sharpen and apply them daily, and then, do it again.

And then, "Time under tension":

15 Kettlebell Good Morning @ (minimum) 1/2 BW +

15 calorie Airdyne/ equivalent sprint (timed) +

15 cat/ cow stretch +

10 calorie Airdyne/ equivalent sprint (timed) +

10 dowel partial pull-over +

15 calorie Airdyne/ equivalent cool-down


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