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(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 6 kettlebell halo + 2/1000 extension)

Bench press:

1 x 5 @ 50% of 2RM, 5/1000 @ top

3 x 10 @ (up to) 65%, 3/1000 @ top 3 x 5 @ 65%, 3/1000 @ top Reasonable rest between sets, and no short-counts on the holds. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 10″, 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.

Reminder: Holds at the top of lifts are always "tension not balance"; Exhibit full power and control over the weight, challenge your constitution and condition, and get stronger.

Today: Perform 10 Mace 360 @ (no more than) 8kg W, 10kg M immediately following bench press, and then rest.


25 Goblet squat @ 1/2 BW

50 Goblet squat @ 1/4 BW

Take brief rest (3 breaths or less/ :15 sec) only as needed, and in no less than 5-rep intervals. Position and range of motion always govern weight, and below parallel is never a suggestion. Attend to the pick-ups and put-downs; Lazy lifts and sloppy landings will suck energy from the valuable work.

Additionally: Do not simply push to the point of no return, and expect to return; When mechanics falter, bracing gives out, or posture breaks, reset quickly (3-5 breaths) and continue productively. There are times to "gut things out", and others to strategize and think them out... This, is thinking time.

And then, as quickly as possible: Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent

(Immediately into)

1/4 BW in underhand bodyweight row (Ex. 200lbs. = 50 row) 1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low. Today, arms and legs stay on the bike. You may "strategize" all-out sprints with a strong, consistent pace, but do not drag, and do not stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process.

Mind your mind, complete your task; Finishing spent is far better than starting twice. Additionally, "immediately" always means, now- urgently; Not, whenever your chakras have realigned and your mind is calm. Celebrate the fact that you have developed the ability to perform