Motivation is also developed by the sandbag and farmer's walk. When you mix it up, remember that this strategy is still part of the overall plan, so it's not haphazard. I'll go two or three weeks and have a planned change of pace day. These days incorporate the same exercises that would have been done on that day, but performed in a different manner to usual-usually fifties day, breakdown fashion, or very slow cadence. Example core program Monday 1.
Warmup sets are additional to the sets listed above.
If you are over forty, or a beginner, think twice about fifties days. They should be reserved for young athletes and trainees in very good shape who enjoy this sort of gruelling challenge. But even for them, fifties days or other types of extreme high-rep work should not be performed more than once a month. Some people, however, should never do this sort of training because it's too gruelling for them. Give it time to work and time for you to learn from it.