(Specialty warm-up: 5L, 5R kettlebell row, 10 weighted walking lunge)

Pendlay row:

3 x 10@ (up to) 65% of 2RM

Kettlebell row:

3 x 5L, 5R @ (minimum) 1/2 BW Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure.

Weighted row- with any tool- begins and ends in a hard, stationary hinge position. Well-braced and "spring-loaded" legs add to the strength and power of the lift, but do not extend in order to drive it. Stay locked-in and braced, and pull with a broad and well-positioned upper back.

Then, on a 10-minute descending clock, move as far as possible through: 50 Kettlebell swing/ Stacked-hand kettlebell swing/ 1-arm kettlebell swing @ 1/2 BW 50 Walking lunge @ same (carried any way, any how- no barbell) 50 Jumping pull-up (stay attached to anchor; much more of a "conditioning" version than the jump to- pull-up- version... range does not change... ) 25 Inchworm 250 Goblet squat @ (up to) 1/4 BW (light, hard, perfect) "Score" is number of squats completed. Expectation is that all will reach and begin work on Goblet squat; Short, specific rest only as needed, and same reminder as above:

**Even in a timed piece, speed is never a substitute for form, and reps count when mechanics and range of motion meet the simple, proven standard.**

(Trainers: Please have the clarity of observation to remove and reassign anyone that views a descending clock as a gutless, thoughtless free-for-all.) And then, as quickly as possible: Sprint of 1/2 bodyweight in calories on Airdyne/ similar Same number in underhand bodyweight row 1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice. This is a "mind over matter" drill; Mind your mind, and the fatigue, won't matter. And finally, "Time under tension":

5 Push-up + 10 Airplane push-up + 20 "Prison" Abmat sit-up @ minimum of :20 sec. each (slow on the way down, slow on the way up) + 5 x :20 sec. hollow rock + rocking chair @ 15lb. W, 25lb. M +

25 calories Airdyne @ cool-down pace "Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


  • unnamed
  • Instagram