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198:04

(Specialty warm-up: 5 kettlebell high pull + Goblet catch, 5 Box jump @ bumper plate)

5 rounds of:

5 Dumbbell box jump @ (up to/ recommended) 1/2 BW

7 Kettlebell high pull + Goblet catch @ (minimum) 1/2 BW

(Up to) 1 minute rest/ assessment (both, should be required following each round)


Identify the similarities in "power timing", and apply them to both movements; A jump without well-timed explosion, simply doesn't work well- And a slow, non-violent, or flat-footed ground-to-shoulder lift simply doesn't work well. As with "heavy enough to be useful"- powerful enough to be useful!

Then, 9 rounds of:

5 High-anchored hinge

5 High-anchored squat

:15 sec. rest/ assessment


Use a medicine ball and begin at up to 1/4 BW, increasing one interval each until max is reached. Stay there as long as possible, and then descend in the same manner. Thank you. Insist on sound position and uninterrupted sets. If addressed correctly and performed accurately, this should not be easy. If suitable weight medicine ball is not available, complete with kettlebell attached high and hard.

And then:

5-minute accumulated hollow hold or 150 hollow rock

5-minute accumulated plank hold (remember- it's essentially an upside-down hollow position... )


Non-lazy sets, non-interpretive positioning; Focus harder on moving better and it will be over quicker. Holds may be interspersed 1m/1m if desired; Transitions between them are not rest periods. 

And finally, "Time under tension":

5 x 10 Mace front pendulum @ powerful, accurate +

15 Airplane push-up

15 calories Airdyne/ equivalent (arms and legs, cool down pace)


15 cat/ cow stretch

Break push-up into sets as needed. 15 hard, accurate reps; Cool-down is also always skill work.

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