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183:04

(Specialty warm-up: 10 hang power clean @ (up to) 65lb. W, 75lb. M, 5L, 5R kettlebell swing clean + push press)

 

Power clean/ Ground-to-shoulder:



7 x 5 @ (up to) 85% of 3RM/ scheme-appropriate weight



Rest as needed between sets, and climb sensibly towards a strong and accurate 85%. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead- The "up to" designation is a very important one when pursuing lasting progress, and not simply momentary satisfaction. Take time, make positional adjustments as needed, and adjust weight accordingly. Stabilize the weight for a full, controlled 1/1000, and re-trace steps to the floor.

When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”.

Reminder: How weight moves/ where it is loaded is far more important than what the weight IS; If barbell is clunky, or too positionally restricted to actually be powerful and controlled, switch to kettlebell, medicine ball, sandbag. Substandard positioning, execution, and order-of-operations are only passable in environments where better is not known, or not prioritized.

Then, 5 rounds of:



5 Kettlebell swing clean + push press (Left)


3 Kettlebell snatch (Left)

5 Kettlebell swing clean + push press (Right)

3 Kettlebell snatch (Right)

(Up to) 1 minute rest/ assessment


Weight is moderate, and governed by the weakest lift in the sequence; Each arm in each round is to be performed with the same kettlebell, and safety considered, kept on your body for the 16 total reps. Adjust by round as needed, and only take the rest you earn. Lock out with authority; If you cannot, the weight is too heavy.

Mind the stops- they signify understanding of the positions and purpose of the movement, help ensure safety, and allow us to choose weight accurately. They also allow us to accomplish tremendous amounts of work- based on effort, accuracy, and violence- as opposed to simply adding volume and deprioritizing quality.

And then, 3 minutes of:



Medicine ball throw @ (minimum) 8/10lb. W, 12/16lb. M



Count total reps; Any soft, slow, or disorganized throw is rejected and repeated. There is no value to lackadaisical, un-powerful power movements- If the noise on the floor or wall isn't alarming- like a loud, sharp slap- adjusts yourself, or adjust the weight. Hurt the wall, hurt the ball, empty the tank.


And finally, "Time under tension":



30 Tipped-forward hammer/ mace squat (mechanics govern weight- keep it light, and alternate top-to-bottom hand) +

15 dowel partial pull-over +


15 calories Airdyne/ equivalent (cool down pace) +


15 cat/ cow stretch



This odd, extremely difficult-but-simple variation is geared for positional reinforcement, isometric strength/ tension improvement, and unappealing self-awareness. If done correctly, this will be light, extremely challenging, and helpful; Put in what you expect to get out.


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