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(Specialty warm-up: 10 walking lunge, 30 mountain climber, 5 box jump)

3 x 15 Kettlebell "Short swing" @ (up to) 90% of 5RM/ as heavy as possible with quality intact

One minute rest, then:

50 Kettlebell swing @ 1/2 BW “Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology has become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". 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- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. Then: 100 yd. sled drag @ 1/2 BW 50 Walking lunge @ (up to) 1/2 BW (honest positional assessment governs weight and carry position) 50 Box jump @ 20" W, 24" M 50 Walking lunge (Unweighted- braced, or "Prison") 50 Bodyweight row (any anchor, any hand position- strategize wisely, rest minimally) "Drag" = forward, "Pull" = backward. Rest minimally, move specifically; Brief rest is fuel for the finish, not time for reflection on what made you tired. Carry anything you want, any way you want to (with the exception of barbell in back rack) for walking lunge. If designated weight breaks position, adjust accordingly and continue safely. Speed- especially in demanding, slightly higher rep schemes- is never a substitute for form, and/ or composure. And then, 5 rounds of: 15 "Prison" Abmat sit-up 150 Jumprope In the “Prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up. Hustle during sets, and minimize time in transition. If rest is needed at all, keep it short and specific (3 breaths or less). And finally, “Time under tension”: 25 Kettlebell/ Medicine ball Good Morning @ self-scaled (10 + 10 + 5 or 5 x 5) + 15 cat/ cow stretch 15 calories Airdyne/ equivalent @ cool-down pace Good Morning should be heavy enough to be useful- even in a cool-down. Extra time at top and bottom- and closer examination on what is doing what- govern weight.

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