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(Specialty warm-up: 10 bench press @ 1/2 BW + 3/1000 @ top, 5L, 5R kettlebell snatch, 30 mountain climber, jumprope selection) Bench press:

1 x 5 @ 50% of 2RM, 5/1000 @ top

5 x 7 @ (up to) 65% 1 x max rep @ 50%, each with a stopped, hard 3/1000 @ top Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a stop of motion.

Any mechanical break or positional inconsistency ends a max-rep set; Any day- but especially on a Saturday.

Today: Perform 10 mace 360 + 3L, 3R kettlebell floor press at accessory weights following each set of bench press, and then rest reasonably.

Then, 10 minutes of: 5L, 5R Kettlebell snatch (Standard or hand-to-hand) 100 Jumprope (aggressively) 5 Push-up (scaled to full ability- uninterrupted sets) Power and position govern weight- if the lift slows, lock-out falters