(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.

If kettlebell snatch is clunky, or too light to be useful when considering the lunge, please adjust to 1-arm kettlebell swing. Thank you.

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.

Then:

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

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