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179:04

(Specialty warm-up: 1L, 1R slow, perfect Turkish Get-up, 2L, 2L kettlebell snatch intro progression)

50 Turkish Get-up @ (no more than) 50% of 1RM (alternate arms early and often)



Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Additionally: As today's weight is challenging but not insurmountable, please use the transition to overhead as kettlebell snatch skill work (In short: snatch the weight into starting position). Thank you.

Today: At least 20 of 50 reps are to be performed with sandbag/ mace or hammer/ other non-novelty implement. No balance ball.

Also: Both for conditioning and refocus/ assessment, perform 150 jumprope every 10 reps Turkish Get-up.

Then, "Time under tension":

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

10 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round +

10 calorie Airdyne/ equivalent sprint +


15 calorie Airdyne/ equivalent cool-down (arms and legs)

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