top of page


(Specialty warm-up: 3L, 3R kettlebell row, 5 box jump w/ bumper plate, 10 weighted reverse lunge w/ bumper plate) Kettlebell bent-over row: 1 x 9L, 9R @ (up to) 1/4 BW 1 x 7L, 7R @ (up to) 1/2 BW 3 x 5L, 5R @ as heavy as possible 3 x 3L, 3R @ (up to) 1/2 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted; This project will require reflection, observation, and scaling to ability. When scheme is listed as “1 x 7L, 7R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. **If designated bodyweight percentages are somehow "easy", hold 3/1000 in perfect position at the top of each rep. Kettlebell bent-over row: Movement is completed in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! Today: Perform 5 kettlebell Sumo deadlift @ +/- BW (challenging and accurate) and 3 pull-up immediately following each set of row, and rest up to 1 minute after three movements are complete. Then: 15 Box jump @ (minimum) 25lb. W, 35lb. M (use bumper plate, increase as desired) 30 Box jump @ 15lb. W, 25lb. M 30 Box jump (unweighted, intelligent increase in height) 50 Reverse-lunge box jump Rest up to :30 sec. between sets, and safety considered, attempt no rest during. Mechanics (start, transition, and finish) govern both weight and height; There is no value to soft, disorganized power movements. Set-up and reset hard, and jump like you mean it. Or, don't. Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment. Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. And then, "Time under tension": 5 x 10 Mace front pendulum @ powerful, useful (switch top-to-bottom hand evenly) 10 30/1000 "Prison" Abmat sit-up (top-to-bottom, and back, should take a minimum of 30 seconds) 1 x max-duration full-effort hollow hold +

15 calories Airdyne/ equivalent @ cool-down pace +

15 cat/ cow stretch


bottom of page