(Specialty warm-up: 3L, 3R kettlebell press, 20 mace front pendulum, 10 medicine ball throw)

50/ 50 Kettlebell press:

2 x 1L, 1R @ fact-finding, accurate

5 x 2L, 2R @ as heavy as possible in each

1 x 5L, 5R @ 50% of heaviest above, each with a hard, stopped, 2/1000 overhead

Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

Today: Perform 2L, 2R kettlebell floor press immediately following each set of kettlebell press, and rest as needed when both lifts are complete.

Then:

Turkish Get-up:

5 x 1L, 1R @ (up to) 75% of 1RM

Move steadily and specifically; Rest no more than :20 sec. between arms/ sets. Facts- not your feelings- govern Turkish Get-up weight today. If arm or wrist are bent, wiggling like a flag in the fuckin' wind, or your body needs to contort to move chosen weight, please choose again.

Add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Reminder: On days such as this (combining complementary movements using different weight and implement into more-thorough, less corrosive training days), the better/ more thoroughly/ more accurately we perform part one, the harder it will be to reach (up to) percentages in subsequent parts. That is one of the ways we balance the "experience scales"; Today, the more weight people overhead and front press, the more challenge they will find in the Turkish Get-up. Conversely, those pressing lighter will have "more left in the tank", and will likely struggle less with top-end percentage in the Turkish Get-up.

Primary is meant to build, and secondary is meant to insulate; We need both- but if nothing is built, it doesn't require insulation. Always prioritize the primary.

And remember that percentages are sound guidelines, and valuable strategy assistants, but- effort considered- never worthwhile points of self-judgement.

And then:

100 Mace 360/ 10-2 @ 8/ 10kg. W, 10/ 12kg. M

100 Medicine ball throw/ "Tall slam ball" @ 8/ 10lb. W, 12lb. M

Brief rest as needed, or as position dictates during mace swings. If a safe, functional mace 360 is not yet in your toolbox(or is not yet heavy enough to be useful) adjust to mace front pendulum, with absolutely no trips to the ground. If a stop is needed, the weight is kept in-hand/ off the ground.

Anti-rest, and full violence of action in either medicine ball throw variation.

“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.

And finally, “Time under tension”:

15 Kettlebell Good Morning @ self-scaled (3 x 5, or 10 + 5) +

50 Hand-to-hand kettlebell swing @ 25/ 35lb. W, 35/ 45lb. M +

15-calorie Airdyne/ equivalent sprint (timed and noted ) +

15 calories Airdyne/ equivalent @ 40-50% of max RPM above (stay on bike)

Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.