top of page


(Specialty warm-up: 5 Kettlebell Sumo deadlift (review/ improve), 3L, 3R mace shovel + overhead press)

25 Kettlebell Sumo deadlift @ BW 50 Mace 360 @ scaled to ability

Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality. Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress.

Then, 5 rounds of: 5L Kettlebell floor press 5L Mace shovel + overhead press (1 + 1 = 1) 5R Kettlebell floor press 5R Mace shovel + overhead press (1 + 1 = 1) :20 sec. rest/ assessment Weights are scaled to ability, and should be "scheme-appropriate" in each round; If what is chosen could be lifted for twice the designated scheme, well then, it isn't the correct weight for the designated scheme. Self-awareness, sensible aggression, group observation, and aspiration are all components of beyond-base-level progress. And then, “Time under tension”: 15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 25 Kettlebell Good Morning @ (minimum) 1/2 BW (5 x 5 as needed) 50 Hollow rock- w/ rocking chair stand-up in 10-rep intervals 50 Abmat sit-up @ 1/4 BW 25 cat/ cow stretch

bottom of page