(Specialty warm-up: 5 kettlebell high pull + Goblet catch/ medicine ball power clean, 5L, 5R kettlebell row)

Ground-to-shoulder:

1 x 7 @ 60-70% of heaviest implement 3RM

5 x 3 @ (up to) 90%

Primary/ preferred ground-to-shoulder variations are: Power clean, kettlebell high pull + Goblet catch, medicine ball power clean. Note the similarities (many), and the differences (really just one). Thank you.

Pendlay row:

5 x 7 @ (up to) heaviest weight used above

Rest reasonably as needed between sets; “Generalist” weights require generalist rest. Take time, make positional adjustments as needed, and adjust weight accordingly, but ambitiously. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”.

Then, 5 rounds of:

15 Kettlebell swing @ (minimum) 1/2 BW

10 Kettlebell halo- extension @ challenging in each round (today- 10 extensions from ONE halo)

5 Inchworm

:30 sec. rest/ assessment (assess/ adjust/ improve)

Minimal rest, consistent focus. Earn your progress, perform each rep like it's costing you money.

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.

Please note today’s adjustment to kettlebell halo + extension. Work until the rest, and set up each lift like it’s heavy; No lazy lifts, no soft spots. Once kettlebell is behind the body, set-up for each extension is exactly the same as a strict press: Hard from the floor-up, no wiggling, no partial lock-outs. Don't "touch-and-go"- brace, and drive. This is not a push press.

If suggested weight creates compromised positions, adjust accordingly and continue safely; That being said, “extreme difficulty” is not a compromised position. When rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).

And finally, “Time under tension”:

5 Push-up + 10 Airplane push-up +

10 x :10 sec. hollow hold/ rock + stand-up +

25 "Prison" Abmat sit-up +

15 calories Airdyne/ equivalent @ cool-down pace +

15 cat/ cow stretch

"Prison" Abmat 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, hands locked behind your head, and elbows driven open/ back, 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.