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(Specialty warm-up: 5 bench press @ 1/2 BW + 2/1000 @ top, 2L, 2R heavier kettlebell halo + 3/1000 extension)

Bench press:

1 x 9 @ 60% of 5RM, 3/1000 @ top

3 x 7 @ (up to) 85%

3 x 9 @ (up to) 60%

If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop at the top.

Today: Perform 3 kettlebell Good Morning (or kettlebell suitcase Good Morning) @ (minimum) 1/2 BW + 10 mace 360(5L, 5R) immediately following each set of bench press, and rest as needed after the three movements are complete.


50 Kettlebell swing @ (up to) 75% of 7RM (as 5 x 10 as needed- break before you break)

25 Push-up (scaled to full ability)

25 calories Airdyne/ equivalent

50 "Tall slam ball" @ 12lb. W, 16lb. M

25 calories Airdyne/ equivalent

Take brief rest as needed during kettlebell swing set, and anti-rest during the rest. Hustle, attend to position, range of motion, and sound mechanics, and move like you mean it.

No arms only on the bike rides; Hold on tight, get it done.

Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask.

Kettlebell swing reminder: Power and position govern weight- 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; Broaden your back. 

And then, “Time under tension”:

Plank hold @ minimum 1/2 BW


1-arm plank hold


1-arm bodyweight row hold +

10 x 10 low, hard hollow rock (no more than :15 sec. between sets) +

15 cat/ cow stretch

If time reaches two minutes in holds, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Pick what you need, not what you're best at.

Note: Today, if choosing plank hold, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.


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