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104:02

(Specialty warm-up: 5L, 5R anchored 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 the entire lift and descent. Just because we can pull from a substandard 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.


Today: Perform 10 mace 360/ 6 kettlebell halo + 3 pull-up 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 swing @ minimum 1/2 BW :30 sec. rest/ assessment (How did the weight feel at the designated scheme? Did the hinge hold up? Did I have to trick it to complete with quality?) 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 the chest, not by bendingthe arms. Don't intentionally bend your arms. Please and thank you. And then, “Time under tension”: 100 yd. Farmer walk @ (recommended) BW ( at least 50% in each hand) + 15-calorie Airdyne/ equivalent sprint + 250 jumprope (timed, improved) + 5 x :20 sec. hollow hold/ rock + 2 rocking chair stand-up (end of each interval) Farmer walk: Correspond weight to recent successful Farmer hold outings; Position considered, do not under-lift.

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