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63:02 (Specialty warm-up: 10 empty bar press + 2/1000 overhead, 10 "Tall slam ball")


1 x 5 @ 50%, each with 5/1000 @ top

2 x 5 @ 75% of 2RM

1 x 5 @ 65%

1 x 5 @ 50%, each with 2/1000 overhead

1 x 9 @ 40%, each with 2/1000 overhead

If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion: If/ when in doubt, lock out and pause… don’t guess. Today: Perform 10 mace 360 (or 10 light kettlebell halo) immediately following each set of press, and rest reasonably after the two movements are complete.

Then, 5 minutes or 100 reps of: Kettlebell swing @ 1/2 BW Rest strategically and sparingly; End set before position breaks, not after. Bad reps take far more energy than good ones. In strategizing rest, break set prior to unrecoverable fatigue; While there is value to pushing yourself, there is far more value to completing the entire task with quality and then moving on safely.

Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. 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. 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.

And then, 10 minutes of:

5 Inchworm

10 "Tall slam ball" @ 8/ 10lb.W, 10/ 12lb. M

:20 sec. plank hold/ 1-arm plank hold (alternate arms each round if using 1-arm variation) “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.

And finally, “Time under tension”: 10 calories Airdyne/ equivalent + 250 Jumprope (timed, improved) + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round + 15 calories Airdyne/ equivalent @ cool down pace Hollow rock: We've been practicing; Accept no sub-standard reps Airdyne: Cool-down pace should measure 30-40% of max RPM.


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