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(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 5L, 5R kettlebell bent-over row)

3 rounds of:

3L, 3R Turkish Get-up @ 60-70% of 1RM

7L, 7R Kettlebell bent-over row* @ challenging, scheme-appropriate weight

:30 sec. rest/ assessment

Turkish Get-up: 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.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground. Deadlift to standing, rebrace, descend, and pull. No "bounce/ pull"! Scale to full ability, and safety considered, do not under-lift. Fact-check as needed by deadlifting a kettlebell, performing a Good Morning, and identifying where the hinge is best.

*Barbell bent-over row may be applied at scheme appropriate weight; Perform 15-rep sets (broken to no more than 10 + 5), and apply all directives listed above.

Reminder: Position and movement-pattern-standard range of motion always govern weight; Don't guess, because that implies you don't know- and if you're reading this, you do.

Then, 9 rounds of:

5 Goblet squat @ (minimum) 1/2 BW

1 Pull-up + 5/1000 hang @ bottom (before or after, but not neither)

9 Hollow rock @ 25lb. W, 35/ 45lb. M (low, hard, accurate- use bumper plate)

5 Push-up (if appropriate, add a 'pop at the top')

:30 sec. rest/ assessment

Scale kettlebell weight, pull-up, and push-up variation to full ability in each round. No soft lifts, no lazy reps, no short counts.

Reminder: “Scaled to ability”is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress.


And then, “Time under tension”:

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

15 calorie Airdyne/ equivalent @ cool-down pace +

15 dowel partial pull-over

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time.

Mobility: Not surprisingly, we have been observing some positional inconsistencies in those that train the most, and work the hardest; Identify and address them, before they limit you. It is difficult and inefficient to add mobility as a specific directive each day, but it is (and should be) on the table far more than we see it there. It is important to remember/ acknowledge that consistently training in excellent positions, while helpful, is not "addressing your mobility". Please and thank you.


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