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(Specialty warm-up: 10 dowel pull-over into back rack + 5/1000 hold, 5L, 5R kettlebell front squat)

Front-loaded squat:

1 x 15 @ challenging, fact-finding

2 x 10 @ scheme-appropriate (Could you lift it for 15 reps? Too light. Only 6? Too heavy.)

2 x 15 @ (up to) 75% of heaviest above

If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “2 x 15″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight. And:If barbell front rack is dysfunctional or inaccessible, adjust to kettlebell Goblet squat or medicine ball squat, applying the exact same scheme and strategy. (Where the weight is loaded, and how it is moved, is always far more important than what the weight IS.)

Today: Perform 10 mace 360 (or 6 light kettlebell halo) and 5 pull-up (or, high-angled bodyweight row)  immediately following each set of squat, and rest as needed after the three movements are complete.


Kettlebell push press:

1 x 3L, 3R @ fact-finding, each rep with 3/1000 @ top

3 x 5L, 5R @ as heavy as possible in each set (stopped, no hold)

Rest as needed between sets of both movements. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “3 x 5L, 5R″, it always refers to “Sets” x “Reps”.

Reminder: Sound position always governs weight, and "locked-out" is not a relative position; Stop at the top. If a straight line from ceiling to floor would not travel through your hands, head, hips, and heels- adjust yourself, and continue. Please and thank you.

And then, 10 minutes or 10 rounds, whichever comes first:

50 Jumprope

2 Rocking chair (weighted or unweighted)

5 Push-up

Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time.

As always- attempt to complete the task, not run out the clock. If uninterrupted, full-range push-up is not yet in your tool box at today's scheme/ pace, prop them up right from the beginning.

And finally, “Time under tension”:

Bar hang +

25 Abmat sit-up @ (minimum) 1/4 BW(anchored high and hard- always at/ above solar plexus) +

15 dowel partial pull-over

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True”failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.


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