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(Specialty warm-up: 5L, 5R kettlebell back squat, 5 double kettlebell swing clean, 5 rocking chair, 10 high, hard straight jump) 5 rounds of: 10 Back squat/ 5L, 5R Kettlebell back squat @ 50% of 2RM 10 Kettlebell "Short swing" @ (up to) 90% of 5RM 5L, 5R Kettlebell floor press @ self-scaled (Up to) 1 minute rest/ assessment Sets of both movements should be organized, uninterrupted, and violent. If sets require interruption at designated/ chosen weights, adjust accordingly and continue safely. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Today, as 10 reps @ anything near 90% of 5RM is certain to be a "structural vs. rep scheme max", the "Short swing" designation was kept. While slightly below parallel with floor is acceptable in the "Short swing", goal should always be to powerfully and accurately drive any chosen weight to the truest and highest standard. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. 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” portion of the movement, adjust accordingly and continue safely. Do not bend arms; Broaden your back. Then: 25 1-arm kettlebell swing @ 1/4 of heaviest weight used above (Left) 25 1-arm kettlebell swing @ 1/4 of heaviest weight used above (Right) 25 Straight jump @ 15lb. W, 25lb. M (use bumper plate) 25 Rocking chair @ same 25 "Tall slam ball" @ 14/16 W, 16/ 20 M (position considered, heavier than usual) 25 calories Airdyne/ equivalent (arms and legs, hard and fast) There is no designated rest here; When needed, keep it short and specific (3 breaths/ :15 sec. or less). Do not allow transitions between movements to become rest periods. Straight jump/ Rocking chair: Provided count remains accurate, intersperse 5 / 5 as desired. Detailed, attentive, aggressive movement; There is no value to casual, listless, wandering conditioning.

And then “Time under tension”:

Skill work: 30 Kettlebell snatch (5 x 3L, 3R) @ light, perfect, full 1/1000 overhead 25 “Prison” Abmat sit-up + 15 calories Airdyne/ equivalent @ cool down pace 15 cat/ cow stretch “Prison” sit-up: Interlock fingers, keep both hands behind the head, and elbows pointed to the side throughout. Reps count when shoulders and elbows touch the ground simultaneously.


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