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179:03

(Specialty warm-up: 5L, 5R kettlebell press, 5 jump squat)

50/50 Kettlebell press:


1 x 1L, 1R @ fact-finding, 2/1000 @ top


5 x 2L, 2R @ as heavy as possible in each


5 x 1L, 1R @ as heavy as possible in each


Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.



50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.


Today: Perform 2 "Squat complex" @ (minimum) 1/4 BW immediately following each set of press, and rest as needed once complete.



Squat complex: Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.



Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately to straight jump, and continue safely.



1 regular squat + 1 jump squat/ straight jump + 1 left lunge + 1 right lunge = 1 rep.

Then, 15 minutes of:


1 minute Farmer hold @ (up to) BW


1 Sled drag @ BW


10 Rocking chair @ scaled-to-ability (weight, and variation)

10 Hollow rock (hard, perfect- same tool, if weight is used in rocking chair)

10 calories Airdyne/ equivalent


(Up to) 1 minute rest/ assessment


"Drag" = forward, and "Pull" = backward. Transition quickly, and keep rest to designated duration in each round. If less than one minute rest is needed to complete the next round at highest quality, take less.



No wasted reps- ever- but especially in the small things that lead to all things (hollow rock).



And then, “Time under tension”:



50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) +

15 cat/ cow stretch +


15 calorie Airdyne/ equivalent



Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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