Day 115 of 360

Starting as heavy as possible and adjusting one weight interval down in each set, perform:

 

3L, 3R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec. rest
5L, 5R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec rest
7L, 7R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec. rest
9L, 9R 1-arm kettlebell row
5 3/1000 Bodyweight row
:20 sec. rest
25 Bodyweight row (No hold)

 

Mind your mechanics, utilize focused, deliberate breathing, and work hard. Programmed rest translates into more effort, not less. Don’t under-lift in the kettlebell row, and scale bodyweight row to ability in each round.

 

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

 

Then, aggressively, 4 rounds of:

 

20 Tire smash (Any variation) @ as heavy as possible in each round
20 Mace 360/ Kettlebell halo @ moderate and uninterrupted
20 Walking lunge (with same mace/ kettlebell, carried locked-out overhead)
1 minute rest

 

Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

 

If sets of any movement require more than one interruption, adjust one weight interval down and continue.

 

 

And then, “Time under tension”:

 

Banded hinge + 5 minutes Airdyne @ cool-down pace

 

Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

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