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(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.


Your bicep tendons and low back ____

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. Kettlebell swing reminder: 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. And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Box jump Though output may change, effort should remain at 100% in each and every round. Box height is scaled to ability, and should be governed by consistency and accuracy.

Note total reps completed, and hold a light bumper plate if/ as soon as position breaks.

Additionally: Unless it is for some reason a safety issue, in a drill such as this, jumping down, landing on "springs not stilts", staying properly and aggressively loaded, and jumping right back up is far preferable to stepping down and adding both time and "force bleed" to each rep. Visible drop in effort/ “Victim face”: Two additional rounds for the group- or, yourself; Never be the catalyst for extra credit due to lack of composure or effort. Independently, or in a group. And finally, “Time under tension”: Plank hold @ minimum 1/2 BW (or unweighted with zero interruptions) + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round 15 5/1000 cat-cow stretch If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for be


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