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(Specialty warm-up: (15 empty bar triple extension), 5L, 5R kettlebell row, 5 high pull + Goblet catch) Power clean/ Kettlebell high pull + Goblet catch/ Medicine ball clean: 5 x 7 @ (up to) 75% of power clean/ kettlebell lift 2RM Pendlay row: 5 x 5 @ heaviest weight used above Rest reasonably between sets; "Generalist" weights require generalist rest. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments when the need presents, and adjust weight accordingly. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Today, use any variation listed above to complete each ground-to-shoulder set. How the weight moves, is far more important than what it IS. There is value to sensible implement variety in a larger-set day such as this. Goal is widely-transferable, powerful mechanics; Implement should be interchangeable. Heaviest sets should be performed early and with the heaviest tool. Incorporate- don't ignore- the variation you're weakest in.. (Ignoring trouble seldom makes it go away... ). Then, 5 rounds of: 10 Kettlebell high pull + Goblet catch @ (recommended) 1/2 BW 5 Box jump @ 15lb. W, 25lb. M (use bumper plate) :15 sec. rest/ assessment Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Rest briefly in no less than 5-rep intervals- ideally, no less than 10.

Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy. Additionally, the bumper plate is upper-body accountability and practice of midline stability- It is not for momentum; The plate should not swoop, or swing.

And then, 1 Tabata interval (:20 sec. work/ :10sec. rest x 8) of: Airdyne/ equivalent @ 100%

Breathe with focus, and move like you're being chased. Output will change- Effort will not.

And then, “Time under tension”: 10 Kettlebell Sumo deadlift @ accurate, useful + 5 Sumo squat @ heavy enough to demand compliance +Plank hold @ minimum 1/2 BW + One-minute full- effort, hard, perfect hollow hold/ rock Reminder that unless otherwise designated, Time under tension duration is two minutes. Sumo: These should be improving; Especially in a cool-down/ skill work role, access to full range and adherence to accurate position are far more important than weight. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.


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