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(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 at the top, 5L, 5R kettlebell bent-over row, 1L, 1R slow, perfect Turkish Get-up)

Bench press:

1 x 5 @ 50% of 2RM, 5/1000 @ top

1 x 5 @ 60%

3 x 5 @ 75-85% 1 x 10 @ 50% Kettlebell bent-over row:

2 x 5L, 5R @ as heavy as possible

1 x 10L, 10R @ (recommended) 1/2 BW 1 x 10L, 10R @ (safety considered, no less than) 1/4 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Reminder: Position- how we start, and how we stay- and range of motion always govern weight.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!

Today: Perform 10 mace 360 + 3 pull-up immediately following each set of bench press and row, and rest up to 1 minute after the three movements are complete.


Turkish Get-up:

5 x 2L, 2R @ 40% of 1RM

Rest up to :20 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. All of that being said- lighter, more manageable weights are where we practice power in the Turkish Get-up; The shoulder-elbow-hand transition off the floor should be violent and organized, and all transitions should happen with authority.

And then, “Time under tension”: 2 x 5L, 5R Mace short shovel @ heavy enough to be useful (this should also be improving- in both position and violence) 15 Dip + 2/1000 @ top of each (as small of sets as needed to ensure range and quality) + Weighted hollow hold @ 15lb. W, 25lb. M + 15 calories Airdyne/ equivalent @ cool down pace Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.


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