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(Specialty warm-up: 5 Press @ +/- 1/4 BW + 3/1000 tight at the top, 5L, 5R 1-arm kettlebell swing) 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- goal should be 80+ % of 2RM at end; 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: Perform 10 mace 360 (or 10 light kettlebell halo) and 10 bodyweight row immediately following each set of press, and rest as needed after the three movements are complete. Then: 50 1-arm kettlebell swing (5 x 5L, 5R) @ minimum 1/4 BW 50 1-arm kettlebell swing (1 x 25L, 25R) @ maximum 1/4 BW 500 Jumprope Insist on powerful, organized kettlebell swing; If chosen/ designated weight breaks position, or if movement softens, adjust accordingly and continue safely. No rest; Mind your mind, and make yourself move. 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. Each quality rep should look, and feel, the same.

Today, the swing weights are moderate, and we used bodyweight row to get the arms relaxed a bit- do not bend/ curl the arm! Arm "short and straight"; Turn thumb in 15-20 degrees from vertical- That minor adjustment allows the arm to straighten and relax in those with tight biceps/ shoulders. And then, “Time under tension”: 25 Medicine ball squat @ (minimum) 25lb. W, 35lb. M (braced 2/1000 @ bottom, heels-down power to the top!) + 5 x :15 sec. full- effort, hard, perfect hollow hold/ rock + 25 "Prison" Abmat sit-up + (may intersperse 1/5 with hollow rock if desired) 25 cat/ cow stretch 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. “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously, and all attempts should be made to keep them pointed straight to the sides; Tension, not momentum, moves the sit-up.


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