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(Specialty warm-up: 3L, 3R kettlebell clean, 5L, 5R stacked-hand kettlebell swing clean, 5 rocking chair)


10 x 2 @ as heavy as possible in each

Change implement as desired, using at least two within the 10 sets. Choose the lifts/ tools that allows for movement of the most weight in the best position. Standardize your positioning, mind the timing, and don't 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 nearly 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 the rocking chair, adjust one interval down and continue safely.

Under three months attendance: Rocking chair and push-up sets may be interspersed in 10-rep sets or 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 choices, 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.

If quality changes or position breaks in one variation, this drill is engineered to allow you to assess that, and adjust to one that has not.

And finally, “Time under tension”:


100 yd. Farmer walk (20 yd each @ minimum BW- 50% in each hand) +

5 x 10 Mace front pendulum @ heavy enough to be useful +

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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