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190:02

(Specialty warm-up: (Review) 10 empty bar push press + 2/1000 overhead, 3L, 3R stacked-hand kettlebell swing clean)

Push press:



9, 7, 5, 3, 3, 3



Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Lock out in each rep should leave no doubt as to the finish of the lift.

Today: If barbell push press is clunky, or front rack position does not allow for strong and powerful set-up and reset, adjust to kettlebell push press sets of 1 x 7L, 7R, 2 x 5L, 5R, 3 x 3L, 3R, all at scheme-appropriate weight.

Then, 5 rounds of:

3 Stacked-hand kettlebell swing clean (Left)

1 Kettlebell push press (Left)

3 Stacked-hand kettlebell swing clean (Right)

1 Kettlebell push press (Right)

3 5/1000 Bodyweight row


:30 sec. rest/ assessment


Push press occurs at top of 3rd swing clean. Each round is to be as heavy as possible; For most, push press will govern weight, however the goal is to strategically balance them- check your work, in order to make both pieces as challenging as they can be. As above: Locked-out is not a relative position.

5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Airdyne/ equivalent@ 100%



Though output may change, effort should remain at 100% in each and every round. Note total calories completed. No arms only; Use all your tools to truly finish the job.


And finally, “Time under tension”:

5 x 10 Mace front pendulum @ heavy enough to be useful

3 x 1 minute weighted hollow hold @ 15lb. W, 25lb. M (up to :20 sec. between) +


15 calories Airdyne/ equivalent @ cool down pace


Weighted hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).



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