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176:04


(Specialty warm-up: 5L, 5R kettlebell front squat, 5 kettlebell high pull + Goblet catch)

Front-loaded squat:

1 x 7 @ final fact-finding implement/ weight

5 x 7 @ (up to) 75% of heaviest implement 5RM

1 x 9 @ 50%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Use whichever variation/ implement allows for movement of the most weight in the best position.



Today: Perform 10 push-up/ Airplane push-up immediately following each set of squat, and rest as needed after the two movements are complete.



Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

Push-up non-suggestions include: Rigid plank position, touch at the bottom, lock out at the top. No wiggling, scaled when necessary.


Then:



25 Double kettlebell front squat @ (recommended/ up to) 70% of heaviest above

25 Kettlebell high pull + Goblet catch @ same

25 calories Airdyne/ equivalent (No arms-only; Breathe, focus, and drive the bike with your whole body)



Take only the rest you need, and do so in specific sets- not simply any time you feel like putting the weight down (Ex. 5 x 5, 10 + 10 + 5). Focus on an organized, powerful kettlebell swing clean into an aggressive, organized rack position; Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely. Conversely, if 70% of today's front squat does not pose a significant challenge, adjust accordingly and continue progressively.



And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:



Jumprope


Today, each miss during a work round equals an additional work round! Stay composed, mind mechanics, and avoid extra credit. Relaxed, organized, fast. No heels on ground, hollow body position, arms in front.



And finally, "Time under tension":

100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand) +


15 calorie Airdyne/ equivalent cool-down +

15 cat/ cow stretch +

15 dowel partial pull-over (like you know why you're doing so... and if you don't, ask... )


Farmer walks: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

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