(Specialty warm-up: 3L, 3R kettlebell press, 5 empty bar press + 2/1000 @ top, 10 kettlebell wall ball substitute)

5 rounds of:

5 Press @ (up to) 75% of 3RM (controlled and stopped for 3/1000 @ top)

3L, 3R Kettlebell press/ Mace overhead press @ scheme appropriate

5 Goblet squat @ as heavy as possible in each round

(Up to) :30 sec. rest/ assessment

Organized lock-outs, strong, specific re-sets into rack position, and attentive pick-ups and put-downs. No soft lock-outs, no short counts. Weight is scaled to ability in each round; Evaluate, improve- Don’t just check out and go.

Transition quickly between movements. Work hard until the rest. 

Then, 5 rounds of:

10 Kettlebell wall ball substitute

20 "Tall slam ball"

:20 sec. Tripod headstand hold

:20 sec. rest/ assessment

Weights are self-scaled and challenging in both loaded movements, and may adjust by round (up or down) as needed; Position, composure, and rest duration are standardized and non-suggestion. Review and practice wall ball substitute prior to selecting weight and beginning rounds, maintaining the awareness that each (good) rep features a full hinge, and a full squat. If performed proficiently and powerfully, the "Wall Ball Substitute" is one of the most complete "power dexterity" and conditioning movements in our toolbox. 

And then, “Time under tension”:

Bar hang +

15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +

5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round

15 dowel partial pull-over +

15 cat/ cow stretch + 2/1000 @ top, and bottom

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat.

Goal is opening up the upper body after a challenging posture day, and improving position for next time.