47:04

(Specialty warm-up:10 empty bar hang power clean, 5 heavy kettlebell high pull + Goblet catch)

Power clean/ Kettlebell high pull + Goblet catch: Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ). Use the ground-to-shoulder variation that allows for movement of the most weight, in the best position; Often, a barbell is not it. Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight. Brace up, bear down, finish the lift, and leave no doubt. Lift- land- stand- stop- and then retrace steps to the floor.

Also: Simply landing a barbell or kettlebell in a rack position does not denote a successful "power" lift; If it is gross, all "strength", or ignores order-of-operations in favor of heavier completion, adjust strategy and continue safely/ progressively. Thank you.

Then: Kettlebell high pull + Goblet catch: 10, 5, 5- 5- 5 Weight increases when denoted by commas, and then remains the same for a strong 3 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound; 2RM output above should guide selections here.

Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Today, hold each rep for an organized, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of a kettlebell high pull.

Today: Perform 100 jumprope and 10 Airplane push-up immediately following each kettlebell lifting set (part two, not part one), and then take reasonable rest.

And then “Time under tension”: 25 "Prison" Abmat sit-up + 5 x :20 sec. hollow hold + 15 Dowel partial pull-over + 15 calorie Airdyne/ equivalent @ cool-down pace Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). Perform sit-ups without allowing butt to come off the ground or posture to break- Keep a strong, organized spinal position- even when traveling from extension-to-flexion, and drive hips forward at the top of each rep.

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push/ pull day, and improving position for next time. Airdyne: Cool-down pace should look like 30-40% of max RPM.