(Specialty warm-up: 5L, 5R kettlebell row, 5 box jump) Pendlay row:

1 x 5 @ 65% of 2RM 5 x 5 @ (up to) 80% 2 x 10 @ 50% (either or both sets may be performed with kettlebell if percentages align; 10L + 10R) 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 “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution (each featuring skill-level-appropriate detail) always govern weight. No "interpretive hinge" in the row; Start low and hard, and only use an amount of power and momentum that allows you to stay there. There is no standing up in a Pendlay row.

Then, 5 rounds of: 7 Kettlebell deadlift 5 Kettlebell "Short swing" 3 Chin-up :30 sec. rest/ assessment Each round uses the same heavy kettlebell; Adjust by round as needed, and make ambitious choices throughout. For most, kettlebell swing will govern weight; Only count reps in which the weight (and your arms) reach parallel with the floor. ____

Dear kettlebell swinger,

Do not bend your elbows on purpose, and do not allow them to bend more than 15-20 degrees;

Pull and keep arms "short and straight" by engaging upper back and "bending" the kettlebell handle (this should feel a lot like the top of a bench press).

Do not do heavy, rotating kettlebell half-curls.

Please and thank you.

Sincerely,

Your bicep tendons and low back ____