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(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000, 5L, 5R kettlebell row, 3L, 3R kettlebell clean)

Bench press: 1 x 5 @ 50% of 2RM, each with 2/1000 @ top 5 x 7 @ (up to) 70% (if bench press is a heavy lift for you, take 1 set to reach 70%, and then stay there as long as uninterrupted sets are possible) 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 “5 x 7″, 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. Today: Perform 10 mace 360 + 3L, 3R kettlebell floor press @ (minimum)1/4 BWimmediately following each set of bench press, and then rest. Use of "support hand" (to safely direct thumb back) is not a suggestion. Then, using the same ambitious, accurate weight throughout each, 3 rounds of:

7L, 7R Kettlebell row @ as heavy as possible for organized, uninterrupted sets

5L, 5R Kettlebell clean @ same

3L, 3R Kettlebell press/ Push press @ same**

1 minute Goblet hold (Kettlebell high pull + Goblet catch) @ same

1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, shadowboxing, karaoke run/ side steps… basically anything that isn't nothing.) Weight is scaled to ability, scheme-appropriate, and each set should pose a significant challenge. Safety considered, please adhere to strategy today- if you want to clean more, row more. If you want to press more, row more... remembering that "more", is earned. Assess work by round! Don't settle for what you start with, and remember that, outside of bracing and focus, row position and clean position should not look or feel the same.

If row sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

Reminder: Position and range of motion- in each movement and set- always govern weight. Once- especially when it comes to sound demonstration of position- is luck.

**Today, use press if/ as often as possible, and push press as needed, for the 3L, 3R.**

And then: 1 minute max calorie Airdyne/ equivalent :30 sec. "rest" (on bike, 20-30% pace) Sprint of total calories accumulated above Breathe, focus, and drive. This is a sprint, not a jog- no pacing, no arms-only. Goal is matching output from previous outing; Matching effort should go without saying.

And finally, “Time under tension”: Bar hang +

50 "Prison" walking lunge @ cool-down pace +

15 Dowel partial pull-over

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 (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Lunge: Pace is cool-down, position is detailed and progress-oriented. Lock hands behind head, and drive elbows to the side. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.


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