(Specialty warm-up: 10 empty bar hang power clean, 3L, 3R kettlebell clean) Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball clean: 10 x 5 @ (up to) 70% of heaviest ground-to-shoulder 2RM Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “10 x 5″, it always refers to “Sets” x “Reps”.

Today, use any variation listed above to complete each set. How the weight moves, is far more important than what it IS. There is value in strategic implement variety in a higher-volume day such as this.

Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable. Heaviest sets should be performed early and with heaviest tool.

Incorporate- don't ignore- the variation you're weakest in.. (Ignoring real trouble seldom makes it go away... ).

Then, as quickly as possible: 25 Inchworm 250 Jumprope 25 calories Airdyne/ equivalent 250 Jumprope 25 calories Airdyne/ equivalent No rest, no wandering, no visible change in effort, no arms-only on the bikes. Breathe, focus, hustle; Short-duration conditioning must be vicious to be valuable.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Push-up

Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.

If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. (Unscaled is in quotes, because partial-range, wiggly push-ups are still scaled- just, lazily and non-specifically.)

And finally, “Time under tension”: 25 Tipped-forward hammer/ mace squat (mechanics govern weight- keep it light) 5 x 10 low, hard hollow rock (maximum :20 sec. between) 2 minute hollow hold, same position (4 x :30 sec. if needed) 15 cat/ cow stretch This odd, extremely simple-but-difficult squat variation is geared for positional reinforcement, isometric strength/ tension improvement, and unappealing self-awareness. Do not concede poor posture simply because the mace asks you to; Push your chest at the mace, and then the mace away from your chest- In that order. No hipster posture. If done correctly, this will be light, extremely challenging, and helpful; Put in what you expect to get out. Hold: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If position breaks, reset quickly and continue.