One bell. Strict patterns. Lower volume than Standing Order. Fewer reps per side, fewer rounds, more rest. The bike shows up as a primer and a closer, not a grinder.
The 24kg is the only iron in the session. Strict patterns, lower volume, real rest. This is a strength-bias day. Don't let the bike turn it into a metcon.
Easy bike ramp, then bell prep.
Min 1 easy, build to min 4 "could talk but don't want to."
Slow. Wake the shoulder girdle.
Full depth. Pause at the bottom. Knees out.
Light prep. Hinge and balance, don't chase load.
Squat, press, hinge. 90 seconds rest. Move with intent.
Full depth. 2-sec pause at the bottom. Stand fast.
Strict. If strict stalls by round 2, take a deeper breath and brace harder, don't cheat with the legs.
Slow eccentric. Hip square, free leg counterweights.
On the minute, three rounds. Empty the tank on the last one.
RPE 8. Find the rhythm.
RPE 8. Same effort.
All-out. Last 15s the lungs burn. Then easy spin.
Easy spin, two holds, done.
Barely turning the pedals. HR drops.
Open the chest after the presses.
Reset the hips.
One bell. Strict reps.
The bike just frames it.
HEAVY BELL HABIT.