10:02

(Specialty warm-up: 10 weighted walking lunge, 2L, 2R elevator sit-up, 1L, 1R light, perfect Turkish Get-up) Turkish Get-up: 1 x 1L, 1R @ fact-finding weight 5 x 1L, 1R @ as heavy as possible in each 3 x 1L, 1R @ 50% of heaviest above, as 2-count Turkish Get-up

Reasonable rest between sets, coupled with unreasonable adherence to bracing and movement detail. Position is developed through repetition, and “as heavy as possible” designations are earned with position. No guesswork, no lazy, wasted lifts. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.  Then, 7 minutes of: 7 Kettlebell "Short swing" @ (up to) 1/2 BW 3 Chin-up/ Underhand bodyweight row 3 breaths reset/ assessment (:10- :15 sec.)

Transition seamlessly and immediately, move attentively, and hunt the work; There is no value to short, casual conditioning. Adjust pulling variation if sets of three high-quality, full-range chin-up becomes unsustainable. “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. Today, use weight designated above. 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. And then: 30 3/1000 Underhand bodyweight row Brief rest in no less than 5-rep intervals; Mechanics or range do not change as we fatigue; Touch chest at the top, and no "kipping". Focus hard, address the details that we take for granted when we’re fresh, and demand quality reps. 3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. 3/1000 is... 3/1000... Fresh, tired, covered in bees, with an ear infection, after too much Bang energy drink...  And finally, “Time under tension”: 200 yd. Farmer walk (20 yd each @ BW- 50% in each hand)  + 10 rounds of: 1/2 rocking chair (to floor) + 5 hollow rock + back to standing = 1 round + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

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