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176:03


(Specialty warm-up: 5 press @ +/- 1/4 BW + 2/1000 overhead, 5 weighted straight jump)


Press:


1 x 7 @ 60% of 3RM, 3/1000 @ top


5 x 5 @ (up to) 75%



Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.

If we are operating off anything that resembles a true 3RM, this is a tall order; And the precise strategy behind an (up to)distinction. Start at 60-70%, and if scheme and position are in-line, increase to 75%. If that works well, powerfully, accurately- stay there. If it does not, then, don't.

If barbell press is off the table for any reason, movement adjusts to 50/50 kettlebell press @ 5 x 5L, 5R, each rep with a hard 2/1000 overhead


Today: Perform 10 mace 360 (or 6 kettlebell halo) and 3 chin-up immediately following each set of press, and rest as needed after the three movements are complete. This is accessory work; Light, perfect, full-range.



Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative.

Also, "kicking", never "kipping"; One moves in a hard, straight line from floor-to-ceiling, and the other is a wiggly worm hanging limp from a voluntary hook.


Then, 5 rounds of:



10 Kettlebell halo + 2/1000 extension


15 Bodyweight row (anything but double underhand)


10 Straight jump @ 15lbs, W, 25lbs. M

15 "Prison" Abmat sit-up


Kettlebell halo weight is self-scaled and should pose an uninterrupted, accurate challenge in each round; If part one is performed correctly, this will be on the light side. Each rep features a full 2/1000 locked-out overhead, and the hold may govern the weight.

No designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.). Move mechanically, breathe intelligently.

If elbows insist on moving forward of ears on the "Prison" sit-up, adjust to an equally difficult and positionally accurate variation.


And then, "Time under tension":


Plank hold- top of perfect push-up (Unweighted, no breaks (2 minutes). Each break = 5 push up + 5 "Floor-to-feet" + 5 burpee) +

15 dowel partial pull-over (seated- take your time, hunt the tight corners, stay there until they cooperate) +


15 calorie Airdyne/ equivalent cool-down

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