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(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 5L, 5R overhead walking lunge, Elevator review)

Turkish Get-up:

5 x 1L, 1R @ as heavy as possible in each

1 x 5L, 5R @ 60% of heaviest above

Rest up to :30 sec. between arms/ sets. 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.


50 Kettlebell front rack walking lunge @ 60-70% of heaviest weight from above

50 Elevator sit-up @ 15lb. W, 25lb. M (use bumper plate)

Switch arms/ carry position as desired, and be sure to end up with 25L, 25R in each movement. Non-negotiable posture and front rack integrity governs weight in lunge.

If Elevator sit-up is clunky, or becomes the wrong kind of uncomfortable, adjust to hip-up at same scheme. Thank you.

And then, “Time under tension”:

2 x 5L, 5R Mace "Short shovel" @ heavy and narrow enough to be useful

25 Goblet squat/ Medicine ball squat @ 1/4 BW (braced, stopped 2/1000 @ bottom of each) +

5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round

15 cat/ cow stretch

If designated weight is not a thorough-but-accurate cool-down weight, adjust accordingly and continue productively.

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