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5 rounds of:
Focus on set-up position, violence of action, and fluidity; Take time, make positional adjustments as needed, and adjust weight accordingly if sets require interruption at designated weight.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
5 x 5 @ as heavy as possible in each
Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Today, hold each rep for an organized, stopped 2/1000, quickly re-position hands, and re-trace steps to the ground. There is no “hinge” in the up- or- down of a kettlebell high pull.
Kettlebell high pull + Goblet squat:
5 x 5 @ (up to) heaviest above
Organized, aggressive kettlebell high pull, strong bracing and reset, and full-range, powerful squat. Retrace your steps to the ground in each rep. No lazy set-ups, no soft lifts.
Today: Perform 1 pull-up (scaled to full ability) immediately following each set of kettlebell lifts, and then rest.
And finally, “Time under tension”:
200 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch
Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!