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(Specialty warm-up: (Review) 10 empty bar push press + 2/1000 overhead, 3L, 3R stacked-hand kettlebell swing clean) Push press:

9, 7, 5, 3, 3, 3 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Lock out in each rep should leave no doubt as to the finish of the lift.

Today: If barbell push press is clunky, or front rack position does not allow for strong and powerful set-up, execution, and reset, adjust to kettlebell push press sets of:

1 x 7L, 7R

2 x 5L, 5R

3 x 3L, 3R, all at scheme-appropriate, challenging, accurate weight.

Then, 5 rounds of:

3 Stacked-hand kettlebell swing clean (Left) 1 Kettlebell push press (Left) 3 Stacked-hand kettlebell swing clean (Right) 1 Kettlebell push press (Right) 3 5/1000 Bodyweight row :30 sec. rest/ assessment

Push press occurs at top of 3rd swing clean. Each round is to be as heavy as possible; For most, push press will govern weight. As above: Locked-out is not a relative position.

5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Airdyne/ equivalent@ 100%

Though output may change, effort should remain at 100% in each and every round. Note total calories completed. No arms only; Use all your tools to truly finish the job.

And finally, “Time under tension”: 2 x :45 sec. full- effort, hard, perfect hollow hold/ rock + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne @ cool down pace Timed hollow: Hold hard, and do not let up during :45 sec. round. If position breaks, be aware of where and when, but stay in the hold; There is value to that. Weighted hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.


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