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(Specialty warm-up: 5 bench press @ 1/2 BW + 5/1000 @ top, 30 mountain climber)

Bench press: 1 x 5 @ 60% of 2RM 3 x 5 @ (up to) 80% 3 x 9 @ 60% If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 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 at the top.

Today: Perform 5 kettlebell Good Morning (or kettlebell suitcase Good Morning) @ (minimum) 1/2 BW + 3 chin-up immediately following each set of bench press, and rest as needed after the three movements are complete.


50 Kettlebell "Short swing" @ (up to) 75% of 5RM (as 5 x 10 as needed) 25 Push-up (scaled to full ability) 25 calories Airdyne/ equivalent 50 "Tall slam ball" @ 12lb. W, 16lb. M

25 calories Airdyne/ equivalent

Take brief rest as needed during kettlebell swing set, and anti-rest during the rest. Hustle, apply sound position, range of motion, and mechanics, and move like you mean it.

No arms only on the bike rides; Hold on tight, get it done.

And then, “Time under tension”: Plank ho