(Specialty warm-up: 5L, 5R kettlebell row, 3 double kettlebell swing clean) Pendlay row: 1 x 7 @ 50% of 2RM 5 x 9 @ (up to) 70% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 9″, it always refers to “Sets” x “Reps”. Longer sets do not authorize higher pace, and lesser detail; Quite the opposite, actually. Hard, accurate set-ups do not need to take long, but they have to happen. Reminder: Position and execution always govern weight. Insist on sound hinge position throughout entire lift and descent. Just because we can pull from a sub-standard hinge, 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: 1 minute double kettlebell rack hold @ 1/2 BW :20 sec. kettlebell deadlift hold @ BW, in top position (ideally, single kettlebell) 1 minute plank hold (One-arm plank hold if desired/ appropriate) :20 sec. bar hang (Knees-up or L-hang if desired/ appropriate) 10 Push-up :20 sec. rest/ assessment

Transition seamlessly from movement to movement, mind the pick-ups and put-downs, and work to full ability; Anything less is time spent better doing something else, somewhere else. If you're here, be here. This is the stuff, that builds the other stuff. Push-up: Scale to ability, find the floor in each rep with most of your body, and if that stops working, adjust accordingly. And then, “Time under tension”: 5 x 5 Kettlebell Sumo deadlift @ challenging, improving + 3 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing + (Timed) 10-calorie Airdyne/ equivalent sprint + 250 jumprope + 15 calorie Airdyne/ equivalent cool-down