04:02

(Specialty warm-up: 5L, 5R kettlebell row, 7 kettlebell swing @ minimum 1/2 BW) Pendlay row:

1 x 5 @ 65% of 2RM

1 x 5 @ 85% of 2RM 3 x 3 @ (up to) 2RM

1 x 5 @ 65%

Rest as needed between sets. If sets of three require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. 

Reminder: Position and execution always govern weight. Insist on 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.

Very simply: If you are standing up, or turtle-shelling, to "pull", you have missed both the positioning and purpose of this excellent lift.

Today: Perform 3 pull-up + 10 mace 360/ kettlebell halo @ accessory weights immediately following each set of row, and rest as needed after the three movements are complete. Then, 5 rounds of: 7 Kettlebell deadlift @ BW + (use the heaviest you have, or several) 9 Kettlebell “Short swing” @ minimum 1/2 BW :30 sec. rest/ assessment Adjust by round only as needed; Make ambitious choices throughout. Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. And then, “Time under tension”: 100 yd. Farmer walk @ (minimum) 1/2 BW ( at least 50% in each hand) + 15-calorie Airdyne sprint + 250 jumprope (timed) + 5 x :20 sec. hollow hold/ rock + rocking chair stand-up Farmer walk: Correspond weight to recent successful Farmer hold outings; Position considered, do not under-lift.

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