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189:06

(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 5 box jump w/ bumper plate)

10 Tire flip

10 Turkish Get-up @ 30-40% of 1RM (5L, 5R)

10 Tire flip

50 Box jump @ (minimum) 10lbs. W, 15lbs. M (use bumper plate)

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. If working with a partner or two, alternate in no less than 2-rep intervals. Back-to-back hard, organized flips are important, and very different from singles.

Turkish Get-up: Mind position, and lift each rep like it's heavy. Add a 2/1000 pause to any step/ transition that you are struggling with. Progress in the Turkish Get-up is always more patience, less pace.

Box jump: Today, max jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; as (almost) always, soft equals sketchy. Rest no more than 3 breaths (:15 sec. or less) in sets of no less than 10 reps. Based on desire, proficiency, training week- sets may be performed as reverse lunge box jump, or any other sensible-to-scheme variation.

Then, 5 aggressive minutes of:



2 Push-up


10 Medicine ball throw @ 10/ 12lbs. W, 14/ 16lb. M



Move with deliberateness and intent; No lazy, partial push-up, no passive throws.



There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank. If throwing with a partner, total is 10 throws (not 20), and directive is AT- not, to.

And then, "Time under tension":

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

25 Medicine ball squat @ 15lb. W, 25lb. M +

50 Abmat sit-up (minimum 25 as "Prison") +

10 x :20 sec. full effort, low, hard, hollow hold/ rock +

15 cat/ cow stretch



Stay attentive and accurate, and empty what remains in the tank with bracing and effort.

Keep rest to :15 sec. or less, no more than 3+ times in Abmat sit-up.

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