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(Specialty warm-up: 3L, 3R kettlebell back squat @ heavy, 5L, 5R 1-arm kettlebell swing, 5 box jump @ 15lb. W, 25lb. M) 5 organized, violent rounds of: 2L, 2R Kettlebell back squat @ as heavy as possible 5L, 5R Kettlebell snatch @ as heavy as possible 10 Walking lunge @ kettlebell snatch weight (held in front rack) :20 sec. rest/ assessment (thinking forward on how to improve, not backward to what made you tired... ) Position and mechanics govern weight; Re-calibrate during each rest period, and adjust (up or down) as needed. Each round should pose a significant challenge. All three lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.

Assessment: Honest self-observation, critical thinking, and corresponding adjustment. If you're not nearly-constantly examining your performances, strengths, and weaknesses, you will very likely never improve to your full ability or advance to your true potential. Working with a proven and experienced trainer is but one piece, of a much larger puzzle.


50 Slam ball @ 15lb. W, 25lb. M

50 Box jump @ 15lb. W, 25lb. M (use bumper plate)

50 Push-up

25 "Tall sla