15:03

(Specialty warm-up: 10 bench press @ (up to) 1/2 BW (warm-up weight) + 2/1000 @ top, 5 double kettlebell front squat) Bench press: 1 x 5 @ 50% of 2RM 3 x 5 @ 75% of 2RM 1 x 10 @ 60%, each with stopped, controlled 3/1000 @ top Kettlebell floor press: 1 x 5L, 5R @ as heavy as possible 1 x 10L, 10R @ 50% of above Position, and most specifically a straight, strong lock-out, governs weight in both movements. If sets require interruption at designated/ chosen weight, make as minor an adjustment as needed and continue uninterrupted. Kettlebell floor press reminder: The tracking hand is not a suggestion. It shouldn't aid in the lift, but it does help insulate position (thumb pointing up, not sideways), acts as a backup plan, and ensures we will not drop a missed lift on our body. You will also press far heavier with it, than without it. Then, 5 rounds of: 5 Double kettlebell front squat 5L, 5R Kettlebell swing clean (Pistol grip or stacked-hand) (Up to) :30 sec. rest/ assessment Both lifts: Detailed, deliberate, powerful movement; Each rep, regardless of weight. Scale to full ability in each round (this may move up, or down, and should very likely do one or the other). Weights do not need to align or correspond between movements, though identifying any grievous squat vs. hinge imbalance is valuable. Hinge: Hinge. Squat: Squat. Both are present here, but neither is the other, and should never be mistaken as such; There should be clear distinction in both appearance and feeling. Take the rest you earn; Once you're done assessing, breathe, and get back to moving. If “stacking” the hands, place and lock the fingers over the middle knuckles, not the big ones. This allows the wrist to stay straight and strong, and hands to make a seal around the handle! Don’t cross your thumbs! And then, "Time under tension": 50 1-arm kettlebell swing @ light and perfect (5 x 5L, 5R) + 10 calories Airdyne/ equivalent @ 100% + 250 Jumprope (timed) + 2 rounds of: 1/2 rocking chair (to floor) + 25 hollow rock + back to standing = 1 round 15 cat/ cow stretch Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.

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