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(Specialty warm-up: 5 Kettlebell high pull + Goblet catch (heavier), 5 perfect V-up) Non-barbell ground-to-shoulder: 5 x 10 (each with a full, stopped, controlled 5/1000 @ top) Today, select lift/ implement that allows movement of the most weight from ground-to-shoulder in a safe and organized manner. Very likely, the hold will govern the weight/ implement. When scheme is listed as "5 x 10" it always refers to "Sets" x "Reps". Mind the put-downs, and retrace organized steps while doing so. Recommendations are: Kettlebell high pull + Goblet catch, stacked-hand clean, stacked-hand deadlift + swing clean, medicine ball clean, sandbag clean. Adjust weight/ variation by round as needed; 5/1000 is 5/1000- fresh, tired, or otherwise. Short-counts are cheating. When the goal is widely-transferable, powerful ground-to-shoulder mechanics and timing, the implement should be (very nearly) interchangeable; Apply all similarities, and note the subtle differences. Today: Perform 5 really slow, great push-up immediately following each set of lift, and then take reasonable rest. Then, in less than 2 minutes, complete: 50 revolutions Airdyne/ equivalent 25 Jumping pull-up (Stay attached to anchor; much more of a "conditioning" version than the jump to- pull-up- version... ) 15 Straight jump @ 15lb. W, 25lb. M (use bumper plate) Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line (and whoever is doling it out doesn't care about movement quality), pace does not change position or range of motion. And then, as many rounds as possible in 2 minutes of: 5 V-up 5 Abmat sit-up No rest, quick transitions, and organized movement; Make each rep worthwhile by moving in high-quality, powerful positions. V-up: No arms or feet on floor; This movement happens in a 'closed to more-closed' position. Abmat: No butt off the ground- establishing and controlling a powerful arch, is much of the point. Two minutes is an insufficient amount of time for either of these drills if full force and effort are not applied. Don't waste your own time and energy by... partially trying. Thank you. Both of these short drills: Goal is to elicit the response we want (controlled and violent midline stability) while also moving quickly. They are not separate, and they are not mutually exclusive. Legitimate athletic prowess demands they be combined, applied, and second-nature. (Visually, this is observed in the difference between someone performing a movement or lift 'correctly', and them performing it *expertly*/ impressively/ frighteningly; The two will look- similar, but different.) And finally, "Time under tension": 5 x 10 Mace front pendulum @ heavy/ powerful enough to be useful 25 Sumo squat (15lb. W/ 25lb. M- use bumper plate) + 2 rounds of: 1/2 rocking chair (to floor) + 25 hollow rock + back to standing = 1 round +25 "Prison" Abmat sit-up +15 calories Airdyne/ equivalent @ cool-down pace

Work hard, mind positions, make progress; From beginning to end of each training day.