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(Specialty warm-up: 1L, 1R light, perfect Turkish Get-up (as 2-count if needed/ desired), 3 double kettlebell swing clean + front squat) Turkish Get-up: 1, 1, 1, 1, 1, 1, 1, 1, 1, 1 Alternate arms in each rep, and add weight as desired; Start challenging, and end more challenging; Weight increases in each set (denoted by commas).

**If a lift is missed, next is performed at heaviest previously successful weight**. Today, do not exceed/ modify the designated scheme (totaling 5L, 5R). Add 2/1000 pause to any position/ transition you are struggling with or rushing through.

Expectation here is challenging, organized, and valuable; "Gutting out" shitty reps may be a challenge, but it is seldom an organized and/ or valuable one.

In good training: Position, governs, weight.

Then: Double kettlebell front squat: 7 x 3 @ as heavy as possible in each Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Spare no expense in moving weights into rack position; Missed lifts will suck valuable energy from the already challenging work sets.

Moderate rest is expected, here, and should also include assessment of the previous set; If performed to full ability, there will be weight adjustment (up, or down) within the 7 sets.

And then, 5 minutes of: 7 Kettlebell swing @ (up to) 1/2 BW 3 Inchworm 1 Chin-up (scaled to full ability) Transition seamlessly and immediately, move attentively, and hunt the work; There is no value to short, casual conditioning. "Work in a phone booth." 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”