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(Specialty warm-up: 10 empty bar press + 2/1000 overhead, double kettlebell back squat (review/ practice), 10 walking lunge @ same weight)


1 x 3 @ 40% of 3RM, each with 10/1000 @ top

5 x 5 @ 60-70%

1 x 9 @ 40-50%, each with 2/1000 @ top

If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess.

Then, 5 aggressive, positionally sound rounds of:

5 Double kettlebell back squat @ (minimum) 1/2 BW

10 Walking lunge @ same

(Up to) 1 minute rest

Position and safety considered, weight is to stay in back rack for full set of squat + lunge. Pay close attention to the put-downs just as much as in the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.

There will likely be "navigational issues" for those that have only performed the single-kettlebell version of this lift, and used the assist hand to place the weight; Help them through it. Hands stay attached to the head and remain in the front corner of the kettlebell, thumbs stay non-negotiably pointed back. Bottom of kettlebell sits on top of traps- not behind.

And then, 5 minutes of:

10/1000 breath held (Make yourself fat, not tall... )

50 Jumprope

1 Burpee

Hold breath with the intention of both reinforcing strong bracing strategy and adding difficulty to the next rounds of this simple conditioning. Addressing this short piece casually will make it ineffective, whereas hunting the challenge and pushing the pace will make it a valuable teacher; The difference will be visually (and constitutionally) clear.

And finally, “Time under tension”:

One-minute Farmer hold @ BW

5 x :20 sec. hollow rock, each interval ending with 2 (two) rocking chairs to standing +

15-calorie Airdyne/ equivalent sprint (timed, noted, and hopefully improved... ) +

15 calories Airdyne/ equivalent @ cool down pace (stay on bike)

Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.

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


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