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(Specialty warm-up: 10 dowel pull-over into back rack + 5/1000 hold (posture practice), 5 suitcase deadlift) 5 rounds of: 5 Kettlebell suitcase deadlift 20 yd. Farmer carry (begins at top of 5th deadlift- strategize accordingly) 5 Chin-up 1 minute Airdyne/ equivalent (max calories) (Up to) 1 minute rest/ assessment (take what you earn) Each round is to be as heavy as possible; Carry starts at the top of the 5th deadlift. Today, and as often as makes sense for the group, pull-up/ chin-up scaling option is partner assisted; It is the soundest path to both feeling and applying the unassisted version. Work hard to match calories in each round. Keep arms and legs on the bike. If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks. Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip. Transition seamlessly; Work until the rest. Then, 3 rounds of: 30 1-arm kettlebell swing @ 1/4 BW (Alternate L to R as desired, or hand-to-hand switch each rep) 1 minute weighted plank hold @ 1/2 BW

15 "Prison" Abmat sit-up

Perform "Prison" Abmat sit-up with the interlaced, "hooked" hand position, allowing a strong push/ pull, and keeping the elbows pointed to the side. Under-engaged hands and head will lead to unnecessary forward movement with arms/ elbows. No other positions or mechanics change.

Weighted plank: Care for the placement and removal of the weights on your training partners. And then, 3 rounds of: 15 Straight jump @ (up to) 1/4 BW, minimum 15lb. W, 25lb. M 5 "Burpee from the bottom" ... from your back :15 sec. rest Jump: Hold bumper plate at chest level, and keep it there. “Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No wiggling. And finally, "Time under tension":

5 x 10 Mace front pendulum @ heavy enough to be useful +

Bar hang +

15 dowel partial pull-over +

15 calorie Airdyne/ equivalent (cool down)

Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. 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 challenging posture day, and improving position for next time.


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