18:03

(Specialty warm-up: 5 heavy kettlebell Good Morning, 5L, 5R kettlebell row)


Kettlebell suitcase deadlift:


5 x 10 @ (up to) 70% of barbell deadlift 2RM


Rest as needed between sets, and adjust appropriately if sets require frequent/ extended interruption.


If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.


Reminder: Suitcase deadlift, is performed from the same hinge as the barbell deadlift. It is far less cooperative in doing so, and that is a lot of what makes it both very valuable and very challenging.


Today: Perform 2 pull-up + 10 accessory weight mace 360(or 10 light kettlebell halo) immediately following each set of deadlift, and rest reasonably after the three movements are complete.


Then:


10- 8- 6- 4- 2- 2 of:


Kettlebell row (adjust L to R evenly in each set)

Mace shovel + overhead press(1 + 1 = 1- also balance L to R each set)

Dip(Scaled to ability)


Rest briefly as needed after a set of each movement is complete.


Kettlebell row: Split each set evenly between arms, and scale weight to ability for each set. If desired, or if hinge position is inconsistent, anchor the kettlebell row with another kettlebell of the same height. 

Mace shovel + press: Remember that "weight" can change dramatically with the widening and narrowing of hands!

Dip: Please don't forget about/ ignore the prison-style "bench dip". It is a great option for many people.


Each set should be challenging at designated rep scheme; Stay engaged in the process, and adjust weights accordingly. Don't under-lift.


And then, as quickly as possible:


40 Jumping pull-up

40 Abmat sit-up

20 Jumping pull-up

20 V-up

20 Jumping pull-up

20 360 sit-up


Move and breathe deliberately, and attempt no rest; Safety considered, there is value to making yourself move in simple conditioning drills.


Just as we would not with heavy lifts, we do not accept sloppy, casual sit-ups or half-range, chicken-necked jumping pull-up; Pace may change, but position stays the same.


And finally, “Time under tension”:


25 Sumo squat @ self-scaled, accurate, challenging (harder and better- not faster) +

25 calorie Airdyne cool-down

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