Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.
Day 289 Of 360
Kettlebell suitcase deadlift: 3 x 12 @ as heavy as possible in each

Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 12″, it always refers to “Sets” x “Reps”.

Reminder: Position and range of motion always govern weight.

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Source:: Breaking Muscle

You can’t have a weak grip and expect to get anything of value done.
Whether you know it or not, your forearm and grip strength say a lot about you. Grip strength is a quick way to evaluate how much full body strength one possesses. If you have the hand strength of a 12-year-old, you aren’t picking up heavy things.

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Source:: Breaking Muscle

If a sit-up is easy, it’s useless.
Day 272 of 360
Double kettlebell front squat: 7 x 3 @ minimum one interval above heaviest previous effort

If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then:

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Source:: Breaking Muscle

Mind position and execution, and move with power.
Day 239 of 360
Mace front pendulum:
4 x 50 @ as heavy as possible in each

If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

Then, as quickly and violently as possible:

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Source:: Breaking Muscle

If chosen weight causes interruption in sets, adjust immediately and continue safely.
Day 219 of 360
Hang power clean:
3 x 5 @ (up to) 60% of power clean 2RM
Power clean:
3 x 5 @ 75% of 2RM

Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are distant seconds. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then, 10 rounds of:
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Source:: Breaking Muscle