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Hybrid Kettlebell Strength and Conditioning

Disclaimer
Strenuous physical exercise can be a dangerous activity. There are inherent
risks in any physical activity, intense fitness training is no exception. The
use of professional instruction is recommended before entering into any
type of sport or physical exercise. You should become knowledgeable about
the risks involved and assume personal responsibility for your actions. The
information contained within this manual may or may not be accurate and
is open to interpretation.
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Hybrid Kettlebell Strength and Conditioning
Contents
About The Author
!ntroduction "
#orkout $verview %
#orkout A &
#orkout ' ()
*ardio +rogramming ((
+rogram ,-A (.
/xercise 0ibrary ("
'onus Section ( 1 2ettlebell *hallenge #orkouts .3
'onus Section . 4 2ettlebell *ombo #orkout ."
'onus Section 3 4 ()x() 2ettlebell #orkout .5
*onclusion .%
Additional 6esources .7
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Hybrid Kettlebell Strength and Conditioning
&bo't Forest Vance ( The Hybrid Kettlebell Strength and
Conditioning )rogra%
8orest 9ance has a :aster of Science in ;uman :ovement and is a
*ertified 8itness <utrition *oach. ;e is also a personal trainer, gym owner,
blogger, author, and fitness entrepreneur based out of Sacramento, *A.
From the author:
There=s a disturbing trend in the fitness world today. !t=s the out1of1control
popularity of these >metcon?1style workouts.
<ow, these type of workouts are great. ! personally love them. You
probably do, too. They leave you drained, lying on the floor afterwards in a
pool of your own sweat, feeling smoked 4 which is A#/S$:/ for us cra@y
workout peepsA
;$#/9/6, there=s also a big problem with these type of workouts. They
are BtypicallyC missing the critical max strength component. And thatDs
why ! created this program.
!n the ;ybrid 2ettlebell Strength and *onditioning program, youDll learn
how to get strong, lean, and athletic, using Eust kettlebells and your own
body weight, and in minimal workout time Bless than three total workout
hours per weekAC
$nce you finish this report, be sure to check out my main site at
httpFGGforestvance.com 4 youDll find out more about my websites, gym,
workout programs, books and H9Hs, membership site, and much more.
Iood luck and train hardA
Forest Vance, *aster o# Science in H'%an *o$e%ent and Certi#ied
+'ssian Kettlebell Instr'ctor
2013 Forest Vance Training, Inc. ,
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Hybrid Kettlebell Strength and Conditioning
Introd'ction
! still remember it like it was yesterday. :y first high intensity, 6/A0
metabolic conditioning style kettlebell workout.
See, during the first seven or eight years of my lifting career, we only really
did it one way. #e lifted heavy weights. #e rested plenty between sets.
#eights were for getting ST6$<I 4 and that=s about it.
This type of heavy training 6$*2S actually, and is a super important part of
your overall training program but when you are used to training a certain
way, and you throw in one of these high1intensity, full1body, mixed1
strength1and1conditioning workouts, your world gets turned upside down
:e and my training partner 4 a guy ! worked with at the big box gym
where ! was employed at the time 4 hammered out a less1than1() minute,
SJ+/6 high intensity, kettlebell and body weight 4 based circuit workout.
! remember lying on the floor afterwards, feeling like ! was going to puke
and because of the exercises in the workout, having what they call
>monkey claw? Bit=s where your hands kind of curl up into balls, due to a
fatigued gripC and thinking 4 >:an, that was awesome. ! gotta do
workouts like this more oftenA?
Sick, ! know. 'ut, !=ll bet you have similar thoughts yourself after a good
workout. !t=s Eust how us cra@y fitness peeps roll.
<$# the point of this story is that these kind of workouts can be
almost addicting, in a way but that really, you can=t let that >suck you in?,
and get away from doing basic, heavy, effective strength work.
You <//H to include some max strength work in your overall scheme. You
will not have the core, pre1reKuisite strength to perform your body
weightGkettlebellGetc. movements at a high intensity and with great form, if
you don=t.
This is so hard for me to get some of my clients to understand. They feel
like they :JST be smoked after /9/6Y workout. That a day where you
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Hybrid Kettlebell Strength and Conditioning
focus on heavy, basic, compound lifts, and don=t feel trashed afterwards, is
waste of time or something.
To make continued progress in your training, you must get this idea out of
your head.
$kay, so now you hopefully get the importance of including strength
work in your programming. 'ut you still donDt know exactly ;$#, or the
best way to go about doing it. #ell, youDre in luck, because you are reading
this guide FC
! am going to outline exactly how we are going to set up our ;ybrid
2ettlebell Strength and *onditioning program, and then !Dll get to the >nitty
gritty? details of everything else.
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Hybrid Kettlebell Strength and Conditioning
/or0o't 1$er$ie2
To put together this workout, ! have used the >undulating periodi@ation?
model. ! have used this template myself, and with hundreds, if not
thousands, of in1person training clients, over the years with great success.
This basically means that you hit different training modalities 4 both
heavyGmax strength training and higher repGconditioning1style work 4 not
in specific, dedicated phases, but rather all over the course of a single
week.
!t allows most folks to make solid, continuing gains 4 in both strength A<H
conditioning. #hich is a tough feat.
Hay ( 4 :etabolic conditioning day
Hay . 4 !nterval cardio day
Hay 3 4 ;eavy strength day
Hay 4 6ecoveryG0SH cardio day
Hay " 4 :etabolic *onditioning day
Hay 5 4 !nterval cardio day
Hay % 4 $ff
$6 4 if one only has three days per week to train, they could also set it up
like thisF
Hay ( 4 :etabolic conditioning L interval cardio
Hay . 4 $ff
Hay 3 4 ;eavy strength L 6ecoveryG0SH cardio
Hay 4 $ff
Hay " 4 :etabolic conditioning L interval cardio
Hay 5 4 $ff
Hay % 4 $ff
And probably get pretty similar results.
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S$ workout >A?, on the following page, is your max strength workout.
#orkout >'?, detailed right after it, is your metabolic conditioning workout.
You are going to plug these sessions in according to the template on the
previous page.
! have also detailed exactly what to do for your interval cardio sessions as
well.
8ollow this program for four to six weeks, then switch to another one. BSee
the back of the manual for more program recommendations.C
:ake senseM *ool. 0etDs get to it.
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/or0o't &
5*a6 Strength /or0o't7
This workout is all about low reps with high weight. You are going to want
to stop 1 or 2 reps before failure so pick a high enough amount of weight
that will get you there in about 5-8 reps.
First get in a goo! warmup with "oint mobility e#ercises an! static
stretches in if you nee! them. Then :
2ettlebell 'ulgarian Split SKuat B"17 reps each sideC
2ettlebell +ress B"17 reps each sideC
$n the press start with a clean to the shoul!er. Then press up 5-8 times
from the shoul!er. %!eally you&ll !o a clean an! switch o'er to the other
si!e for 5-8 more reps.

"17 +ull Jps
:odification F !nverted 6ow
%f you aren&t (uite able to !o a pull up mo!ify the e#ercise by !oing an
in'erte! row with either a bar or a suspension trainer.
Ho this workout in a circuit fashion, resting as much as needed between
moves to lift as much weight as possible.
Ho the entire circuit 15 times.
)ake sure to en! your workout with some static stretches.
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Hybrid Kettlebell Strength and Conditioning
/or0o't 9
5*etabolic Conditioning7
*nlike our ma# weight !ay this workout maintains a high le'el of intensity
with much less rest. This workout has three pairs of e#ercises.
+et a timer for 5 minutes an! !o as many roun!s of that pair of e#ercises
that you can. ,- secon!s of rest between each set of e#ercises.
1
st
Set
SKuat to $verhead +ress with 2' B5 each sideC
(.1(" !nverted 6ows
.im for four roun!s with perfect form.
2
nd
Set
% 'urpees
(" Two ;and 2ettlebell Swings
+et a goal of hitting 5 roun!s in 5 minutes.
3
rd
Set
2ettlebell 8igure 7 to ;old B(. each sideC
(. +lank to +ush Jps
+et a goal of hitting / roun!s in 5 minutes.
)ake sure to en! your workout with some static stretches.
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Hybrid Kettlebell Strength and Conditioning
Cardio )rogra%%ing
+erform t2o days er 2ee0 o# high intensity inter$al training.
8or both interval days, youDll start with a five minute warm1up at an easy
intensity. Then you&ll rotate between two !ifferent inter'al workouts on
alternating !aysF
!nterval workout ( 1 F5) N high intensity, F5) N low intensity, five rounds
total
!nterval workout . 1 F3) N high intensity, F3) at low intensity, ten rounds
total
8inish each interval cardio workout with a five minute easy cool1down
period
+erform one day er 2ee0 o# long:slo2:distance ;reco$ery< cardio
Beasy heart rate, O 3) mins., something you en"oyC
!n total, youDll do three days per week of DcardioD. !deally youDll do this on
your non1strength training days 4 as outlined earlier 1 but the %ost
i%ortant thing is ='st to get it done.
00Fin! .11 of Forest&s best-selling e2ooks an! programs books
an! 343&s apparel an! recommen!e! pro!ucts at
http:55forest'ance.com5store00
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)rogra% >(&
;ere are answers to some freKuently asked Kuestions about the programF
6: 7ow !o % bump up the weight8s9 % am using in my workouts:
&! Incororate strength 2or0 into yo'r o$erall ro'tine, and 'se the
rincile o# rogressi$e o$erload.
Simply put, you need to strive to use more weight in your workouts over
time. !f you are pressing a (.k today for three sets of eight reps today, try
to get nine, eight, eight with it next time. Then nine, nine, eight. Then
nine, nine, nine. Then maybe ten. Then maybe bump up the weight. /tc.
T;!S is why we want to stick with the same workout and exercises for at
least four to six weeks, 'T#. +A6T!*J0A60Y if gaining strength is our goal.
!f we change things up more freKuently than that, there is no way to
measure progress and see if we are getting better at specific exercises.
6: 7ow often shoul! % change up my workouts:
&! ?$ery #o'r to si6 2ee0s.
!f you are not the type that gets easily bored with your workouts, you could
actually probably do the same workout even eight, ten weeks, or more. As
long as you are making progress on the routine you are doing, you can
Band shouldC keep doing it.
6: 7ow !o % scale up or !own an! a!apt things for a more basic - or more
a!'ance! - fitness le'el:
&! Here are so%e rogressions #or so%e basic e6ercises incl'ded in
the Hybrid Kettlebell Strength and Conditioning rogra%. I ha$e
listed the% in order #ro% easiest"%ost basic $ariation, to
hardest"%ost di##ic'lt $ariation!
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split sKuat1bulgarian split sKuat1bulgarian split sKuat with weight
inverted row1band assisted pull up1standard pull up1pull up with kb on
foot
burpee with hands elevated, no Eump at top 1 burpee with no Eump at
top 1 burpee with Eump at top 1 burpee with Eump at top, push up on
the floor
hands elevated push ups1knee push up1standard push up 1feet
elevated push up
6: ;hat if % tra'el often an! !on&t ha'e access to any e(uipment:
&! )lan ahead, and 2or0 aro'nd it.
8or your real strength days, it is best to have access to your 2'Ds. So plan
those one to two days per week for when you are home, or will have access
to kettlebells.
Then, you can do body weight 1 based workouts for your metabolic
conditioning days when you are on the road.
You can also do interval cardio when you are on the road 1 running is the
simplest way, or Eust using simple body weight 1 based movements
BEumping Eacks, burpees, mountain climbers, etc.C
! travel about once a month or so 1 in anywhere from three to seven day
stretches 1 and this system works great for me. ! am able to stay on track
with my workouts and even make progress while ! am away.
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Hybrid Kettlebell Strength and Conditioning
6: ;hat if % only ha'e three !ays per week to train: <an % still make
progress:
&! Follo2 this te%late!
Hay ( 1 :etabolic conditioning L interval cardio
Hay . 1 $ff
Hay 3 1 ;eavy strength L 6ecoveryG0SH cardio
Hay 1 $ff
Hay " 1 :etabolic conditioning L interval cardio
Hay 5 1 $ff
Hay % 1 $ff
This will allow you to get all the work you need in three " 15) minute
sessions.
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Hybrid Kettlebell Strength and Conditioning
?6ercise @ibrary
Kettlebell Fig're 4 to Hold
Start with the 2' on the ground, like youDre setting up for a swing. ;ike
pass the weight back, then >swoop? it up to eye level. You should be
palming the Dbell with one hand, and have your hand on the handle of the
Dbell with the other.
+ass the 2' back between your legs, keeping your back flat and minimi@ing
rotation in the torso and rest of the body. Switch hands while the kettlebell
is back behind you, and bring it back up to the starting position. *omplete
on both sides, and you have done one rep.
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Hybrid Kettlebell Strength and Conditioning
9'lgarian Slit SA'at
This is much like a split sKuat or lunge 4 you Eust have your back foot
elevated.
:ake sure your weight is through the heel of the front foot, your knee is
tracking over the toe, and the shin angle of the front foot stays vertical.
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)lan0 to )'sh B
0ay flat and lift the hips along with the stomach and chest off of the floor 4
you=ll end up in a +ush Jp 4 type body position, but you=ll be resting on
your forearms. 6emember, your abs should be braced like you=re bracing
for a punch in the stomach, your upper and lower body should be Ptight=,
and you should be able to breathe normally at the same time. To do a
plank to push up alternate between the plank and push up position.
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Hybrid Kettlebell Strength and Conditioning
)'ll B"Chin B
Start from a full hang. Iet tightA Hrive your elbows towards the floor and
use your back muscles to pull hard. 'ring your chin over the bar and touch
your neckGupper chest. Slowly lower to your starting position and repeat for
reps. 2ipping yourself over the bar is not advocated because it doesnDt
build functional strength.
You also need to have active shoulders when you are in the dead hang,
donDt let yourself drop. #hen you come up over the bar, your chin comes all
the way over the bar to help with this movement. !f your head is elevated,
it will help pull your chin over the bar. Your elbows should be tucked behind
your body as you perform the pull1up.
The chin up is the same move as the pull up except your palms are facing
towards you. The picture below is a neutral grip pull up. +alms are facing
in.
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Hybrid Kettlebell Strength and Conditioning
Kettlebell S2ing
Start by performing a simple sumo deadlift with the kettlebell between the
feet. This is the movement you need to get down before you move on to a
full blown swing. 8ocus on pulling your butt back behind you with your hip
flexors and moving through the hips instead of sKuatting. The deadlift and
the sKuat are two very distinct and different movements. Your back should
stay completely flat and you should feel a stretch in the back of the legs if
youDre doing the movement properly.
$nce you have the deadlift down, you can try a half swing. Two things to
think aboutF make sure youDre Dhike passingD the weight back between the
legs on the downswingQ again, this movement is like a deadlift, not a sKuat.
Try to get the bottom of the kettlebell to face the wall behind you as you
hike pass it back. Then, snap the hips and swing the weight up. !f youDre
doing it right, the arms are loose and the legs are doing the Eob of lifting
the weight. !tDs not a sKuat and front raise, itDs a hip snap. The knees lock
out and the hips come all the way through 4 the force is then efficiently
transferred to the upper body.
#hen you feel comfortable with the half swing, you can progress to the full
swing. The mechanics of this movement are the same as the half swing,
the hip snap is Eust more powerful and the Dbell should swing up to about
shoulder height.
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Hybrid Kettlebell Strength and Conditioning
9'ree
The burpee is one of the greatest total1body conditioning exercises of all
timeQ it can be performed with nothing, but your own body weight, it works
nearly every muscle in your body and reKuires very little space.
Start the burpee in a standing position. Rump your feet back and land in a
push1up position. Ho a push1up, Eump your feet forward and Eump in the
air. 6epeat for repsA
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Hybrid Kettlebell Strength and Conditioning
SA'at to 1$erhead )ress
To perform the sKuat, start with your feet between hip and shoulder width
apart, and your toes pointed straight ahead or slightly out. #eight is back
through the heels, chest is tall, and shoulder blades are pushed down and
back. Sit back as if you=re sitting on a chair. The lower legs should stay
completely vertical. !magine that you are stuck in cement up to your
knees.
!n the rack sKuat, the kettlebell is simply racked on one sideQ this adds a
uniKue core and stabili@ation challenge to the exercise.
<ow press the kettlebell overhead as you come up from the sKuat. *rush
the handle. *reate tension in your entire body from your feet all the way up
to your head. +ress the weight straight up in the airQ you can use the
leverage that is created from your forearm pushing back against the ball
part of the Dbell. 8inish with the arm directly by the ear and the weight
straight over your head, not in front of you.
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Hybrid Kettlebell Strength and Conditioning
In$erted +o2
This one is like a pull up. Start lying on the ground. +ull yourself up
towards your suspension trainerGbarbellGSmith machineGetc.
:ake sure to use the muscles in your back to do the workAA
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Hybrid Kettlebell Strength and Conditioning
9on's Section 1 C Kettlebell Challenge /or0o'ts
A challenge workout is a one1off workout that=s designed as a uniKue and
fun test of your fitness level and mental toughness. #e do them about once
a month in my Sacramento, *A fitness boot camps 4
and that=s the freKuency ! recommend you do them as well.
:ix these three 2' challenges into your regular routine for added fun and
benefit from your current workout programA And 4 if you enEoy these
workouts 4 check out my full 2' *hallenge #orkouts program at
httpFGG()x()kettlebells.comGchallengeworkoutspecial.
1
() +ush Jps
.) 2' Swings
3) #alking 0unges B3) total stepsC
) *ross 'ody :ountain *limbers Bone knee1to1elbow move S one repC
") 'ody #eight SKuats
Ho as many rounds as possible in .) minutes.
07a'ing trouble mastering the kettlebell swing: <heck out this three part
series on =ettlebell2asics.net 8link is to part three fin! links to the first two
installments when you get there9:
http:55kettlebellbasics.net52-125125115har!style-kettlebell-swing-
progression-part-/5
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Hybrid Kettlebell Strength and Conditioning
2
% kettlebell goblet sKuats
( kettlebell swings
( push ups
% chin ups
Simply complete the seKuence above five times as fast as possible.
0<heck out these articles an! 'i!eos for some tips on how to !o more pull
ups:
http:55bo!yweightstrengthtraining.com52-125115-,5how-to-impro'e-pull-
ups-fast-2-tips5
http:55bo!yweightstrengthtraining.com52-125115->5controlle!-cheating-
for-more-pull-ups5
3
." SwingsG .) SwingsG (" Swings
3 Turkish Iet Jps each sideG . Iet Jps each sideG ( Iet Jp each side
6epeat each Swing rep set twice, like thisF ." Swings, 3 Iet Jps on the
right side, ." Swings, 3 Iet Jps on the left. .) Swings, . Iet Jps right, .
Iet Jps left, etc.
Ho this as fast as possible.
07ere is an article an! 'i!eo with a few tips on how to impro'e your
Turkish get up techni(ue:
http:55kettlebellbasics.net52-115-,52/5the-turkish-get-up-broken-!own-
into-steps5
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Hybrid Kettlebell Strength and Conditioning
9on's Section 2 C Kettlebell Co%bo /or0o't
This is a sample >kettlebell combo? workout from The 3) Hay 6apid 8at
0oss 2ettlebell Solution.
( Turkish get up
" rack sKuats
() snatches
?epeat prescribe! number of reps on $@A si!e without setting the =2 !own
B then !o the same on the other si!e.
?epeat the circuit a total of fi'e times taking @$ rest !uring the combo
an! about ,- secon!s rest in between each combo.
8ind the full program at httpFGG3)daykettlebellfatloss.com
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Hybrid Kettlebell Strength and Conditioning
9on's Section 3 C 10610 Kettlebell /or0o't
This is a sample workout from The ()x() 2ettlebell Solution, my >flagship?
kettlebell training program.
/ee0 4
T#arm up 4 Ho five Turkish get ups on each side. Start easy 4 with no
weight at all or a light weight 4 and work up to a heavier weight with each
rep. Switch sides after each rep.
T+erform the first exercise in each pairing. !mmediately move to the next
exercise Bor exercisesC and complete the prescribed number of reps. 6est
3) seconds and repeat each seKuence a total of three times.
(aF 7 reverse lunges
(bF pull1ups 4 one rep short of failure
.aF 5 kettlebell presses
.bF .) body weight sKuats Bexplosive tempoC
3aF ." kettlebell swings Byour choiceC
3bF (" push1ups
T8inish with static stretch of tight muscle groups
8ind the full program at httpFGG()x()kettlebells.comGhome
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Concl'sion
!n conclusion, ! love high 4 intensity, conditioning 4 style kettlebell
workouts. ! always will. 'ut ! think it is also very important to take a step
back, look at your programming as a whole, and make sure you lift ;/A9Y,
too 4 it=s the foundation that much of your other training is built upon.
! wish you the best of luck, and look forward to hearing your success storyA
Forest Vance, *aster o# Science in H'%an *o$e%ent and Certi#ied
+'ssian Kettlebell Instr'ctor
htt!""#orest$ance.co%
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Hybrid Kettlebell Strength and Conditioning
&dditional +eso'rces
%f you en"oye! the 7ybri! =ettlebell +trength an! <on!itioning manual
here are some a!!itional resources that you may en"oy:
The 3) Hay 6apid 8at 0oss 2ettlebell Solution 1 The 3) Hay 6apid 8at 0oss
2ettlebell Solution is the ultimate guide to losing weight, leaning down and
>getting it back? 4 with kettlebellsA
httpFGG3)daykettlebellfatloss.comG
The ()U() 2ettlebell Solution 1 () weeks. () exercises. () workouts to
transform your body, blast body fat, gain lean muscle and get your old
body back 4 using Eust kettlebells and your own body weight.
httpFGG()x()kettlebells.comGhome
The 2ettlebell 'asics Swing :anual 1 This program teaches you everything
you need to know about using the ;ardStyle 2ettlebell Swing for rapid fat
loss and extreme conditioning 4 it=s got super detailed info on how to do
the Swing, fixes to common problems, a (. week Swing workout plan to
take you from kettlebell Pnewb= to a ninEa Swing master, and much moreA
httpFGGkettlebellswingsforfatloss.netG
<o IymM <o /xcuseA 1 This complete body weight 4 based workout system
details (. weeks worth of workouts, detailed descriptions of flexibility
exercises, core strengthening moves, bodyweight, dumbell, and kettlebell
exercises, cardio programming, meal planning basics, and much moreA
httpFGGnogymnoexcuse.comG
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