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153:02

(Specialty warm-up: 2L, 2R kettlebell halo + 5/1000 extension, 5 empty bar press + 2/1000 overhead, 1L, 1R slow, perfect Turkish Get-up)


Press:


1 x 10 @ 50% of 2RM, 2/1000 @ top

2, 2, 2, 2, 2 (weight increases each set, denoted by commas)

1 x 10 @ (up to) 50%


Sets of two begin heavier than 50%, and can climb as heavy as position and verification allow; "Locked out" and "straight" are not relative positions. Please apply and reinforce the value of powerful, standardized set-ups and resets;Those that apply them will, beyond any shadow of any doubt, lift heavier and safer. Also please make clear distinction between a front rack/ power clean receiving position/ push press starting position and that of a strict press. They are different, for important reasons.


Reminder: If your lower body moves in any sort of dynamic way in effort to move the weight overhead, you have performed a push press. Adjust, please.

'Statue from the ribs-down'. Thank you.


Then, 10 minutes of:


Kettlebell snatch + Turkish Get-up (to floor) + 10/1000 arm bar stretch (count starts when position is "set") + finish to standing


Switch arms early and often, and do not accept clunky, obligatory versions of any of these positions or transitions. Please review arm bar stretch and highlight the nuances that turn it from a goofy afterthought for most into a valuable Turkish Get-up accessory for us; Thumb turns/ drives back, as we turn over! Weight may be self-scaled, and governed by the weakest lift in the chain. Have back-up plans in mind/ in sight- either up or down! Do not waste reps.


(Instructors: Please practice, detail, and demonstrate this for your groups! Thank you.)


And then, as quickly as possible, 5 rounds of:


10/1000 bar hang

5 "Floor-to-feet"


No rest, work under the bar, and address this accordingly. No short-counts, no turtle-shell "Floor-to-feet". If there is difficulty establishing an accurate, lift-worthy hinge, please start top-down; Begin in the hinge, hit the floor, and return to it. Thank you.


And finally, "Time under tension":


15 Airplane push-up (Chin, chest, and hips all "land" at the same time, and also lift at the same time... )

75 Hollow rock (Unless high-level proficiency is present, break into 3 x 25; Today, hands touch top or side of knees/ thighs/ shins)

15 cat/ cow stretch

15 calorie Airdyne/ equivalent cool-down


The hollow rock adjustment today is "quality assurance": It is impossible to have your shoulders flat on the ground while maintaining an optimal hollow body. If people can't do it, that simply means, they haven't been doing it...

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