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(Specialty warm-up: 5 empty bar press + 2/1000 overhead, 5L, 5R 1-arm kettlebell swing, 10L, 10R kettlebell "Around-the-body" pass)


1 x 7 @ 50% of 3RM, each with full, stopped 5/1000 overhead

2 x 5 @ (up to) 75% of 3RM

2 x 9 @ (up to) 50%, each with full, stopped 3/1000 overhead

If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.

Also: The holds both build strength, and prove/ improve position; If you are using all strength and little structure to lift and align the weight, they will feel very difficult, and that is a message worth listening to. If you are using sound structure once the finished position is reached, the feeling should be one of challenge, but also control and authority.

Hands- head- hips- heels, in a violent, accurate, straight line.


50 Kettlebell Figure-8 @ 1/4 BW (or, if needed, 5 x 10L, 10R Around-the-body pass, switching directions with one Figure-8)

50 Mace 360 @ (minimum) 10kg. W, 12kg. M

100 Mace front pendulum @ (minimum) one interval above 360

100 Pistol-grip and/ or hand-to-hand kettlebell swing @ 1/4 BW

500 Jumprope

Position, relative tension, violence of action: In place- Increase pace and weight. Out of place- Increase neither, and adjust yourself.

Moderate rest as needed- no more than 3 x, no more than :20 sec. each.

And then, “Time under tension”:

50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) +

5 x :20 sec. hollow rock, each interval ending with a rocking chair to standing +

(Timed) 10-calorie Airdyne/ equivalent sprint +

15 calorie Airdyne/ equivalent cool-down

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


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