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108:03

(Specialty warm-up: 5 Kettlebell high pull + Goblet catch @ heavy, 3L, 3R kettlebell clean) Ground-to-shoulder: 1 x 5 @ 1/2 BW 5 x 5 @ (up to) 80% of heaviest implement 2RM Rest reasonably between sets. Focus on position, timing, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly. When in doubt, "panic the weight up"- brace, hard, for a minimum of 2/1000 prior to takeoff. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”. Today, use any safe, organized variation (or a combination of) to complete each set. Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable. Primary/ preferred ground-to-shoulder variations are: Power clean, kettlebell high pull + Goblet catch, medicine ball power clean. Note the similarities (many), and the differences (really just one). Thank you.


Then:


50 Kettlebell high pull @ (minimum) 1/2 BW (position and operation govern pace and set length- no less than 5 reps at a time, but also not 50 continuous, sloppy ones)

50 "Tall slam ball" @ 12lb. W, 16lb. M

500 Jumprope


Short, specific rest as needed during high pull; Address each lift like it's heavy. Attentiveness and aggressiveness at the outset will pay dividends near the end. Same set-up, bracing, and timing as its likely heavier counterpart above. Additionally- The descent is not an afterthought; Control the weight from the ground, all the way back to the ground. No wiggling.


“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls- able to be moved much much more rapidly and violently- and catch above parallel. Certainly not easier, just slightly different.

And then, “Time under tension”: 5 x 10 Mace front pendulum @ 12kg W, 14kg M (This is posture practice and grip assessment/ improvement- keep it heavy, and accurate) 10 Push-up + 15 Airplane push-up + 50 hollow rock @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should look like 30-40% of max RPM; Not fast, not lazy.

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