(Specialty warm-up: 5 box jump w/ bumper plate, 3L, 3R kettlebell row, 1L, 1R light, perfect Turkish Get-up) Dumbbell/ Weighted box jump: 9, 7, 5, 3, 3, 3 Position considered, weight increases each set (denoted by commas). Use previous outings as an indicator of today's strategy, and reverse-engineer to a sensible, challenging start. Hold whatever allows you to safely move the most weight, in the best position. Weight should remain stationary- it is to add difficulty, not increase jumping momentum. Then, 5 rounds of: 3 Pendlay row @ 65% of 2RM (or BW, whichever is heavier) 1L, 1R Turkish Get-up @ (up to) 50% of 1RM :30 sec. rest/ assessment Strong, uninterrupted sets of row, and meticulous, organized Turkish Get-up in each round; Turkish Get-up is always governed by position, and even moreso when combined with other movements, and at the end of a training week. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely. And then, 5 rounds of: 1 minute Farmer hold @ 3/4 BW (Goal is a challenging, uninterrupted hold in each round; Assess, and adjust accordingly.) 20 "Tall slam ball"/ Medicine ball throw @ 8/ 10lbs. W, 10/ 12lbs. M 100 Jumprope Rest briefly as needed between rounds; Only take what you need to complete the next round with aggressiveness and efficiency. "Tall slam ball"/ Medicine ball throw: Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank. All throwing variations are simple, but require mechanics, timing, and intent in order to not "simply" be easy. Leg- hip- arms last; Whether going overhead, or forward. And finally, "Time under tension": 50 "Prison" Abmat sit-up (10 x 5, or 5 x 10, no more than 5 breaths between perfect sets) 25 Cat/ cow stretch 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, and hands laced hard behind head/ elbows pointed to the side or slightly behind, 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.


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


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