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(Specialty warm-up: 5L, 5R kettlebell row, 5 box jump)

Pendlay row:

1 x 9 @ 65% of 5RM

5 x 7 @ (up to) 80%

3 x 5 @ 50% (either or both sets may be performed with kettlebell if percentages align; 10L + 10R)

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 execution (each featuring skill-level-appropriate detail) always govern weight. No "interpretive hinge" in the row; Start low and hard, and only use an amount of power and momentum that allows you to stay there. There is no standing up in a Pendlay row.

Then, 5 rounds of:

7 Kettlebell deadlift

5 Kettlebell swing

3 Chin-up

:30 sec. rest

Each round uses the same heavy kettlebell; Adjust by round as needed, and make ambitious choices throughout. For most, kettlebell swing will (and should) govern weight; Only count reps in which the weight (and your arms) reach parallel with the floor.


Dear kettlebell swinger,

Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees;

Keep arms "short and straight" by engaging upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press).

Do not do heavy, rotating kettlebell half-curls.

Please and thank you.


Your bicep tendons and low back


Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask.

Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. 

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

Box jump

Though output may change, effort should remain at 100% in each and every round. Box height is scaled to ability, and recommended at 20" W, 24" M.

Note total reps completed, and hold a light bumper plate if/ as soon as position breaks.

Additionally: Unless it is for some reason a safety issue, in a drill such as this, jumping down, landing on "springs not stilts", staying properly and aggressively loaded, and jumping right back up is far preferable to stepping down and adding both time and "force bleed" to each rep.

Visible drop in effort/ “Victim face”: Two additional rounds for the group; Never be the catalyst for extra credit due to lack of composure or effort. Especially for a group. 

And finally, “Time under tension”:

Plank hold @ minimum 1/2 BW (or unweighted with zero interruptions) +

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

15 5/1000 cat-cow stretch (slow, hard... like it's important)

If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.


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