28:04

(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10L, 10R 1-arm kettlebell swing) 6 x 1L, 1R Kettlebell press @ as heavy as possible 12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R) 36 Kettlebell back squat @ (up to) 1/2 BW (3 x 6L, 6R) Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Squat: As always, position governs weight. When directive is "scaled to ability", or "up to", ambition also governs weight; If position is sound, weight and pace should increase, rest should decrease.

Both lifts: Please follow designated L to R schemes. They are present for a reason; Several, in fact.

Then, positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Kettlebell clean from floor and swing, front squat, back squat, anchored, un-anchored, and bent-over row Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, Pistol-grip/ stacked hand kettlebell clean/ kettlebell snatch At skill work weights and with the guidance of a qualified trainer (or referencing our Movement Library!), practice the 2-3 movements listed above that need the most work. Vary hand position as desired/ appropriate while maintaining all fundamentals of the chosen movement. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Additionally, there is much greater value to choosing one movement and working it until it cooperates than breezing through four or five. And then:

Kettlebell bent-over row: 1 x 10L, 10R Kettlebell swing clean: 1 x 10L, 10R Kettlebell bent-over row: 2 x 6L, 6R Kettlebell swing clean: 2 x 6L, 6R Kettlebell row (from the ground): 3 x 4L, 4R Kettlebell stacked-hand swing clean: 3 x 4L, 4R Rest as needed between sets; Weight is self-scaled, and should be heavy enough to fact check position and execution, but not require interruption.

Kettlebell bent-over row: Each rep of every round is to be performed in a non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!

Reminder: Each lift, always, has a hard and definitive "start" and "stop"; Fluidity during the movement, rigidity between. And finally, “Time under tension”: 10 Rocking chair/ Hollow rock complex (To floor, 5 hollow rock, back to standing = 1 rep) + 15 cat/ cow stretch 15 calorie Airdyne cool-down

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