(Specialty warm-up: 3L, 3R kettlebell clean, 5L, 5R stacked-hand kettlebell swing clean, 5 rocking chair- with bumper plate) Ground-to-Shoulder: 10 x 2 @ as heavy as possible in each Change implement as desired, using at least two within the 10 sets. Choose the lift/ tool that allows for movement of the most weight in the best position. Don't forget/ under-use the shrug! Moderate rest between sets (no more than one minute). Goal is widely-transferable, powerful ground-to-shoulder mechanics; Implement should be interchangeable. Then, in order, uninterrupted, and aggressively: 2 Sled drag (20 yd each) @ well over-and-above BW 50 Rocking chair @ (minimum) 25lb. W, 35lb. M (use bumper plate) 50 Airplane push-up “Drag” = forward, “Pull” = backward. No rest, hard work, quality movement. If you need to stop, keep it quick and specific (3 breaths or less). If designated weight breaks position in rocking chair, adjust one interval down and continue safely. Under three months attendance: Rocking chair and push-up sets may be performed as 2 x 25/ 25 if needed/ desired. Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. And then: 100 Sit-up Today, your choice from our list; Change variations in no less than 25-rep intervals, and rest as little as possible. Select from movements in our Curriculum Priorities list, or the Movement Library. Please use no more than 3 sit-up variations, in order to do enough of at least one to be truly useful. Accept no substandard reps; Self-chosen path does not denote a sliding scale in walking it. And finally, “Time under tension”: 100 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + Farmer hold @ self-scaled (2 minutes, no more than 4 trips to the floor) + 15 calories Airdyne/ equivalent @ cool-down pace + 15 cat/ cow stretch Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
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