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(Specialty warm-up: 5 Dowel partial pull-over into back rack, 5L, 5R kettlebell front squat, 10 "Tall slam ball") Front-loaded squat:

1 x 5 @ 50% of heaviest implement 2RM, 3/1000 @ top

7 x 5 @ (up to) 75% of heaviest implement 2RM 1 x 9 @ 50%, each with a full, stopped, controlled 5/1000 @ top Rest as needed between sets. 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 range of motion always govern weight.

Today, use up to two implements, and adjust between them in order to move the most weight in the best possible positions. Select the tools that allow for best positioning combined with appropriately heavy weight; How weight moves/ where it is loaded is far more important than what the weight IS. If barbell is clunky, or too positionally restricted to be powerful and controlled, switch to kettlebell, medicine ball, sandbag.

Then: Kettlebell clean: 3 x 3L, 3R @ as heavy as possible 2 x 5L, 5R @ 2 intervals down from heaviest 1 x 9L, 9R @ 3 intervals down from heaviest, and each with an organized, stopped 5/1000 in rack position Make ambitious choices, and adjust weight/ omit under-lifted sets as needed. Conversely, if sets require rest/ interruption, make as minor an adjustment as needed and complete the next uninterrupted. Stacked-hand may be used in the 3- and 5-rep sets, but not in the 9's. It is a valuable tool in safely and powerfully reaching our highest-end lifts, and there is