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(Specialty warm-up: 5 Suitcase deadlift @ BW, 30 mountain climber, V-up review, jumprope selection) 5 Sled pull (20 yd. each @ 1 + 1/2 BW) 25 Suitcase deadlift @ (minimum) BW (15 + 10, or 10 + 10 + 5 as desired/ needed; No random breaks) 50 Jumping pull-up (Pace increases, position stays the same) 75 V-up/ 125 Hollow rock (choose the one you know you can complete with best position and least rest... ) ”Drag” = forward, and “Pull” = backward. Move quickly and mindfully; Speed is not a substitute for form, and when sound form and mechanics are present, it should never need to be. If rest is needed, keep it short and specific (3 breaths or less) and only take in weighted rounds. Jumping pull-up: In a conditioning-focused version, hands stay attached to anchor, and we do our best to balance the jump with the pull. Too much of either leads to less useful work, and undesirably slower pace. Minimum 2 minutes rest, then: 5 "Depth Charge" + 15 "Floor to feet" OR 25 calorie Airdyne/ equivalent sprint- arms and legs Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 + 1 = 1*. Trainer may pick the path for newer people. If the bike is chosen, it should NOT be allowed to be an easier out. If that becomes apparent, the path will be redirected for you. Sandbagging is for people more concerned with winning, than improving; Awareness that one leads to the other, but the other never leads back, is valuable- Both inside and outside the training room. And then, with a partner: 1000 Jumprope (Total, not each) Work vs. rest (one partner works, while the other rests... ), strategize work as desired, and complete as quickly as possible. No breaks, no wandering, no scurrying once the drill has started. Plan, focus, execute at velocity; It’s fucking jumprope. Let’s go. *If training on your own, perform 500 jumprope total, with no more than :20 sec. between sets of 100 reps!

And finally, "Time under tension":

10 Kettlebell Sumo deadlift + 10 tipped-forward Sumo squat (these will be very different weights, but same low-and-mid-body position) +

50 "Prison" Abmat sit-up +

5 x :45 sec. full- effort, hard, perfect hollow rock/ hold (start with a rock, and adjust by round if position breaks... ) +

15 cat/ cow stretch You may intersperse one timed hollow hold with 10 "Prison" Abmat sit-up, if desired. Mind position and mechanics, and draw maximum value. Keep rest to :15 sec. or less, no more than 3 times.


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