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(Specialty warm-up: 5L, 5R mace shovel, 5L, 5R 1-arm kettlebell swing, 5 "Floor to feet")

Kettlebell push press: 3 x 3L, 3R @ as heavy as possible in each set, each rep stopped for a hard 1/1000 @ top Kettlebell snatch: 3 x 5L, 5R @ (up to) 75% of heaviest push press weight from above, each rep stopped for a hard 1/1000 @ top Complete all designated sets of each lift before moving to the next. Non-guesswork position and violent, organized execution govern weight; Passively, inattentively, or unspecifically, kettlebell lifting becomes the gimmick that many in the strength world assume it to be. If kettlebell snatch is clunky, or too light to be structurally useful at chosen weight and designated scheme, adjust to 1-arm kettlebell swing, and make progress. Today: Perform 5 Airplane push-upimmediately following each set of lift, and then take reasonable rest (:30 sec. or less). Airplane push-up simply begins and end with chin/ chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. (Don't smash your face on the ground... Funny to watch, but not what we're trying to do... )

Then, 5 rounds of:

10 Mace shovel + overhead press (1 + 1 = 1) @ (minimum) 10kg. W, 12kg. M - each rep stopped at the top- twice (5L, 5R)

10 Mace 360 + extension/ 20 Mace front pendulum + extension (scaled to ability)