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(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top, 10 suitcase lunge @ light, 5 rocking chair w/ bumper plate)

Bench press:

1 x 5 @ 60% of 2RM 2 x 5 @ (up to) 80% of 2RM 2 x 5 @ 70%, each with full, stopped 5/1000 @ top 1 x 10 @ 60%, each with a full, stopped 2/1000 in lock out

Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid and aggressive stop of motion. Today: Perform 5 push-up and 10 mace 360 (or 10 light kettlebell halo) immediately following each set of bench press, and rest as needed after the three movements are complete. If 5 perfect push-up are old news- and be careful not to kid yourself here- then switch the anchor, intelligently adapt position or power, and make them tougher.

Then, 5 rounds of: 10 Kettlebell suitcase lunge @ (minimum) 1/2 BW 10 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe management)

100 Jumprope (Sprint, not a jog... we'd rather risk a miss than game a finish... ) :20 sec. rest/ assessment/ adjustment Move and pause in organized positions. Hustle in transition, take no rest outside of the designated duration, and adjust weight as needed if position breaks in either movement. Today, if we don't need the rest, we under-lifted, under-worked, or both.

And then, “Time under tension”:

1 minute plank hold @ as close to bodyweight as possible, loaded over low back/ hips 15 calories Airdyne/ equivalent @ 100% + 250 Jumprope (timed) + 50 hollow rock @ 25lb. W, 35lb. M + 25 calories Airdyne @ cool down pace Hollow rock: Take short rest as needed, and accept no sub-standard reps Airdyne: Cool-down pace should look like 30-40% of max RPM.

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