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200:02

(Specialty warm-up: 5 heavy kettlebell Good Morning, 5L, 5R kettlebell row)

Pendlay row:


1 x 5L, 5R @ fact-finding, accurate, heavy (as anchored kettlebell row)


1 x 7 @ 75% of 5RM


3 x 3 @ (up to) 5RM


3 x 7 @ (up to) 75% (previous sets govern percentage)



Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution (start/ timing/ transitions/ reset) always govern weight.

Insist on sound hinge position throughout entire lift and descent. Just because we can pull from a substandard hinge, does not mean we should;

Use bracing, timing, and understanding to move the weight we want to. If with all boxes checked the weight does not move correctly, that simply means it is too heavy.

Today: Perform 10 mace 360 + 2 pull-up/ mixed grip pull-upimmediately following each set of row, and rest as needed after the three movements are complete.


Then, 5 rounds of:



7 Kettlebell deadlift @ BW + (use the heaviest you have, or several)


9 Kettlebell swing @ minimum 1/2 BW


:30 sec. rest/ assessment



Adjust by round only as needed; Make ambitious choices throughout. Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor.



Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.


And then, as quickly and efficiently as possible:



50 Pistol-grip/ canted Pistol-grip 1-arm kettlebell swing(minimum 5L, 5R) @ (minimum) 1/4 BW

250 Jumprope


Adjust between arms as desired (no less than 5-rep intervals). As above, position governs weight; Non-violent, upright kettlebell swings are useless, and dangerous.


And finally, “Time under tension”:


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

10-calorie Airdyne/ equivalent sprint (Timed and noted) +


3 x :30 sec. hollow rock, each interval ending with a rocking chair to standing +

15 Abmat sit-up (choose variation that you need the most)

 

Sit-up: Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep. 

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