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198:03

(Specialty warm-up: 3 kettlebell deadlift @ BW +, each with 5/1000 @ top, 5 double kettlebell swing clean, 50 mountain climber)


Deadlift:



1 x 9 @ 60% of 5RM, each with 5/1000 @ top


5 x 7 @ (up to) 70%, each with full, stopped 3/1000 @ top


Then:

Double kettlebell swing clean:


7 x 5 @ as heavy as possible in each set; each rep landed and stopped for 2/1000 in rack position

Rest reasonably between sets of both movements; Complete in designated order. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder:Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.

Deadlift: Prioritize double overhand grip, and only switch if it becomes necessary.

Kettlebell swing clean: 5, is 5. Fluid, accurate, and violent descent and re-swing will govern the weight; If it needs to go to the ground every rep, that is a different game for a different day.


Both lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.

And then:

Sled drag:

“Drag” = forward, “Pull” = backward.

Today, load a sled with 180lbs. W, 205lbs. M, and set a three-minute clock. Score is distance traveled, measured in 20 yd. intervals. Ex. 3 trips + 1/2 trip = 3.5.

Short, hard steps, braced midline, and simple intensity; Tell the sled to move, don't ask it...

And finally, “Time under tension”:


15 High-anchored hinge (10 + 5 as needed) @ 1/4 BW +

5 x :20 sec. hollow hold, each interval ending with a rocking chair to standing +


5 x :20 sec. Plank hold, each interval ending with a hard, perfect "Floor-to-feet" +


15 calories Airdyne/ equivalent @ cool down pace



Hollow hold: Today, dumbbell or bumper plate are held directly over chest, if needed for rocking chair. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

Airdyne: Cool-down pace should look like 30-40% of max RPM.

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