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(Specialty warm-up: 5 bench press @ 1/2 BW + 3/1000 @ top, 5 Inchworm, 10 "Prison" walking lunge)

Bench press:

1 x 5 @ 65% of 2RM

1 x 5 @ 75%

3 x 3 @ (up to) 85% 3 x 7 @ 65% of 2RM, each with a full 3/1000 in lock-out Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. Today: Perform 10 mace 360 (or 6 kettlebell halo) + 5 Airplane push-up immediately following each set of bench press, and rest as needed after the three movements are complete.

Then, 3 rounds of:

30 Kettlebell swing @ (up to) 75% of 5RM (2 x 15 is acceptable; minimal rest between)

:15 sec. rest

15 calories Airdyne/ equivalent

15 Inchworm

30 "Prison" walking lunge

:30 sec. rest/ assessment (kettlebell weight decisions happen here)

Keep rest to designated duration, and hustle in movement transitions. Airdyne calories are a sprint, not a jog; Visible drop in effort/ “Victim face”: 20 additional calories for the group; Never be the catalyst for “extra credit”. No arms only. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. 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. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. And then, “Time under tension”:

10 "Hover" push-up (Parallettes, or heavy kettlebells. Propped to needed height, adjusted to angle/ width. This is mobility assessment/ improvement. 1 + 10 "hover" = 1) +

L- hang/ knees-up hang +

15 cat/ cow stretch

Hover push-up: This is strength building, diagnostic, and time under tension; Even if you cannot yet complete 10 push-up on the ground, please use kettlebells or parallettes to perform "Hover" push-up. Do them one at a time if needed.

How: Once at the lowest-bottom of the push-up using one of the anchors mentioned above, and with organized arms, shift side-to-side with control (and as much as possible without rising) until your chest touches your left hand, and then your right. When the designated number of "hover" is complete, brace again, and finish the push-up. You will very likely be surprised at how open and accessible your shoulders and back feel. Once comfortable with the protocol, adjusting the parallettes or kettlebells to any "tick on the dial" (much like the mace presses), is challenging and valuable; You'll quickly locate the areas that need the most work.

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.


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