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197:02

(Specialty warm-up: 10 bench press @ 30-40% of previous 2RM + 2/1000 @ top, 2L, 2R kettlebell push press + 2/1000 overhead, 10 walking lunge @ 1/4 BW)


Bench press:



Climb to a 5RM using warm-up sets of no more than 9 reps (starting at no more than 65% of previous 5RM) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 36 (Ex. 9, 7, 5, 5, 5… ).



Note: Performance of max-effort work is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out" is a non-negotiable position. Work hard, mind the details, and leave no doubt.



Optional today: 10 mace 360 @ true accessory weight (adds- does not subtract- from task-at-hand), interspersed as needed/ desired.

Then:

20 Kettlebell push press (5 x 2L, 2R) @ up to 3/4 BW, each rep with a full, stopped 2/1000 overhead

30 Walking lunge @ 1/2 BW (carried any way, any how, except barbell in back rack)

40 calories Airdyne/ equivalent @ 100% (Arms and legs)

50 Abmat sit-up @ 15lb. W, 25lb. (use bumper plate- held hard and kept at chest level throughout)

Short, specific rest only as needed during push press and lunge (3 breaths or less; :15 sec). No rest after that. Safety considered, there is value in making yourself move through simple conditioning drills.

Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid, organized stop of motion


And then, “Time under tension”:



Farmer hold @ one interval above BW (2 minutes, unless noted otherwise... ) +


20 Tipped-forward Hammer/ mace squat @ (up to) 8kg. W, 10kg. M +

1 x max-duration full-effort hollow hold (hold as long as you absolutely and possibly can, once) +


5 x :30 sec. unweighted plank hold

Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.

Tipped-forward squat reminder: Addition of light-but-odd leverage such as this should make the best squat position available; If it does the opposite, please address and adjust it.

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