(Photo: Sound, non-casual training cannot eclipse an unsound, casual lifestyle; Application of one without addressment of the other is a half-empty glass.)
20 x 1 @ as heavy as possible + 5/1000 @ top
Rest as needed between sets. Today, each successful lift features an organized, violent 5/1000 hold. If lift mechanics fail, or hold duration is unsustainable, adjust one interval down and continue safely and productively.
Then, 5 rounds of:
50 Tire smash @ 6/8lb. W, 10/12lb. M (Any variation)
10 3/1000 Bodyweight row (Any hand position, any implement)
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
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.
And then, “Time under tension”:
50 Mace/ Kettlebell Good Morning
Break into small sets as desired, alternate between implements, and use as positional recovery/ cool-down/ improvement for next time.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!