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(Specialty warm-up: 5L, 5R kettlebell row, 3L, 3R kettlebell floor press) Pendlay row: 1 x 5 @ 60% of 2RM 5 x 5 @ (up to) 75% 1 x 9 @ (up to) 60% Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”. Reminder: Bracing before- not during. Position always govern weight; Maintain sound hinge position throughout entire lift and descent. We have seen some... interpretation... recently, and just because we can, does not mean we should; Use bracing, timing, and understanding to move the weight we want to. If with all boxes checked the weight does not move correctly, that simply means it is too heavy. Then, 5 rounds of: 5 Kettlebell row (Left) 1 Kettlebell floor press (Left- safety considered, same weight) 5 Kettlebell row (Right) 1 Kettlebell floor press (Right- safety considered, same weight) 15 Push-up :30 sec. rest/ assessment Weight is scaled to ability, and may adjust as needed by round. If 5/1 at same weight does not work today, that is telling you something; Listen to it! Hard, attentive set-ups and resets, and full ranges of motion.

Reminder: Tracking hand in kettlebell floor press is employed for safety, stability, and positional accuracy; Use it. Please and thank you. Push-up: Insist on full range of motion in an organized position- elbows point back- not out- body touches the ground in one piece (plank), and the ascent does not feature a cobra stretch or kipping. If position or mechanics erode, scale immediately and continue progressively; Properly scaled push-ups are far more useful and transferable than wiggly, partial range "unscaled" ones. And then, “Time under tension”:

5 x :20 sec. Farmer hold @ scaled to ability + 5 x 15 Hollow rock (weighted or unweighted) + 5 x :15 sec. Hollow hold + 15 cat/ cow stretch + 15 calorie Airdyne cool-down Farmer hold: Always- but especially in an "active" cool-down, position governs weight. This is posture-and-focus practice. 


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