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(Specialty warm-up: 10 dowel pull-over into back rack + 3/ 1000 hold, 1L, 1R 2-count Turkish Get-up, 5 rocking chair) 50 Double kettlebell front squat: Today, sets are partitioned based on chosen weight. Recommended is 1/2 BW +. Assess honestly, and then choose either: 35 + 15 (lightest), 25 + 25 (moderate), or 5 x 10 (heaviest). Rest up to 1 minute between sets, and adjust weight immediately if position breaks.

Safety considered, stay with chosen scheme, so we are sure to complete all reps. **Once scheme is chosen, if weight needs to change, add a hard 3/1000 hold at the top of each remaining rep.** Then, 5 rounds of: 2L, 2R Turkish Get-up @ (up to) 60% of 1RM 10 Rocking chair @ (up to) 35lb. W, 45lb. M (use whatever you move best) (Up to) 1 minute rest/ assessment (weight/ variation) Add a 2/1000 pause to any transition point that you are struggling with in Turkish Get-up. Position governs weight in both movements- be critical of the details, and adjust as needed if they do not comply. The 60% weight is not a suggestion; If it feels too light for your level of sheer brutality, pause longer and hold harder. And then, 5 rounds of: 5 “Floor-to-feet” (Bottom of burpee to hinge position and back to floor) 10 Hollow rock Move efficiently, and transition expertly between movements. No designated rest- only break is a brief reset if needed to maintain quality in hollow rock.

And finally, "Time under tension":

5 x 10 Mace front pendulum @ heavy

25 Sumo squat @ 25lb. W, 35lb. M (bumper plate) +

15 calorie Airdyne/ equivalent cool-down +

15 Cat/ cow stretch

Sumo should be improving; Assess/ reassess foot placement/ angle/ width, and depth- just past parallel, but not as low as a "standard" squat!


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