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189:04

(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 30 mountain climber, jumprope selection)

Press:


1 x 5 @ 60% of 3RM


3 x 5 @ (up to) 75%


3 x 3 @ 50-60%



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 5″, 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.


Let's also remember: The 75% is our "Aspirational Percentage". If everything is firing on all cylinders, we can start and stay there. The "Up to" in front of it is not a demotion, but instead, permission and encouragement to allow position, range of motion, and most importantly- safety- to govern weight.

Lastly: If barbell press is not the best application of the strict, vertical push pattern, adjust to mace overhead press or kettlebell press in a 5 x 3L, 3R and then 5 x 2L, 2R scheme, each lift with a hard, stopped, 2/1000 overhead. Weight in alternate implements scales from heavier to lighter in the same way as directed above. Thank you.


Today: Perform 10 mace 360 (or 6 light kettlebell halo) and 5 excellent, challenging push-up immediately following each set of press, and rest as needed after the three movements are complete.

Then:

10 Sled drag (20 yd. @ BW)

50 calories Airdyne/ equivalent


500 Jumprope

”Drag”= forward, and“Pull”= backward. Hustle in transitions, focus on breathing and quality movement, and do not stop during work rounds. If working with a partner on the sled, alternate in 2-trip intervals, and use the rest to recharge and attack the next trips.


And then, “Time under tension”:

25 Goblet squat/ Tipped-forward hammer/ mace squat @ as much- but as little- weight as it takes to create and maintain ideal position +

50 "Prison" walking lunge @ cool-down pace +

5 x :30 sec. full effort, low, hard, hollow hold/ rock +

15 cat/ cow stretch



Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.

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