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(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 rocking chair, 3L, 3R elevator sit-up) Deadlift: 1 x 10 @ 50% of 2RM, 3/1000 @ top 2 x 15 @ 65% Each rep is stood up straight, and stopped at the top. No "touch-and-go"; The reset doesn't have to take long, but it has to happen. Reclaim any bracing you lost on the ground prior to moving the next rep. Provided we are looking, moderate weight and longer sets help develop both the skill and will needed to move more, better. Then: Kettlebell swing: 5 x 10 @ (up to) 85% of 5RM 5 x 5 @ 65-75% of 5RM Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor- Only count reps in which the weight (and your arms) meet this simple, quality-assurance standard. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. Kettlebell swing reminder: Power and position govern weight- 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. In part two today- 5 x 5- challenge hand position and transitions, and add "power" to the descent.

Reminder at all weights, all variations: Do not bend arms; Broaden your back. Kettlebell swings are not half bicep curls. Thank you.

Today: Perform 5 2/1000 bodyweight row + 50 jumprope immediately following each set of swing, and then rest. 2/1000 row: In this variation, we hold for a full 2/1000 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, as quickly as possible: 10 Rocking chair 10 Elevator sit-up/ Hip-up 10 Rocking chair 10 Elevator sit-up/ Hip-up 10 Rocking chair 10 Elevator sit-up/ Hip-up

100 "Tall slam ball" @ organized, powerful

Elevator/ Rocking chair: Recommended today is a bumper plate for both movements; Ideally, one. If position breaks or rep scheme becomes unsustainable at chosen weight, adjust one interval down and continue safely. Our “Get Your Ass Off The Ground” movements (such as elevator and rocking chair) begin and end standing and, once practiced, at no time do our hands touch the floor.

These movements should be quick, well-organized, and aggressive. Do not listlessly wiggle off the ground, or accept position we would not permit in another level-change movement.

And finally, “Time under tension”: One-minute Farmer hold @ one interval above BW + 3 x :30 sec. hollow hold, each interval ending with a rocking chair to standing + 25 "Prison" Abmat sit-up

Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. Sit-up: Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, elbows pointed to the side, and drive hips forward at the top of each rep.


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