12:04

(Specialty warm-up: 3L, 3R kettlebell push press, 50 mountain climber) 5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible in each round 5L, 5R Mace overhead press @ as heavy as possible in each round

3L, 3R Kettlebell floor press @ as heavy as possible in each round (Up to) 1 minute rest

Position and sound execution always govern weight, and “locked out”- vertically, horizontally, or anywhere else- always includes a rigid, organized stop of motion. Adjust by round (up or down) as needed- Today, sets are to be uninterrupted, and each lock-out features a minimum 1/1000 once all movement has stopped. Then: 15 Sled drag (20 yd. each @ 3/4 BW)

“Drag” = forward, “Pull” = backward. Complete as quickly as possible, strategizing wisely and taking as little rest as absolutely needed. And then:  15 calories Airdyne/ equivalent @ 100% 50 Hollow rock (weighted or unweighted) 10 calories Airdyne/ equivalent @ 100% 50 Hollow rock (weighted or unweighted) Drive the bike viciously, and transition immediately; Take short rest during hollow rock to ensure quality (sets of no less than 10 reps), but take as little of it as possible. And finally, “Time under tension”: 15 Abmat sit-up @ (up to) 1/2 BW + 15 "Prison" Abmat sit-up + 15 dowel partial pull-over  Weight in sit-up is always held high and hard- not draped or drooped over your hips; Building unfailing midline stability requires effort, and specificity. Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.

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