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(Specialty warm-up: 5 Kettlebell high pull + Goblet squat- 1 + 1 = 1)

50 Goblet squat @ 1/2 BW Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality (Ex. 10 x 5, or 5 x 10) . Then, kettlebell skill work:


High pull

Clean/ swing clean


Around-the-body pass/ Figure-8

Perform sets of 3-5 reps, evaluate, and either stay and adjust/ improve position or increase weight, perform another set, and evaluate again.

Once basic patterns and positioning are safe and sound, it often requires suitable weight to crack the facade; Hunt the failure point, and fix it. If you can't find one, look again.

This is the type of skill work day where using our Movement Library will prove extra valuable. There are valuable nuances to each of these movements that will govern safety, success, and progress in each. And- as a reminder- there is no internal rotation in the bottom position or transition of any of our kettlebell swings or lifts.

Start and stay with what you need the most, not what you like the most; Select 2-3 movements and be thorough, don't blast through the whole list and expect the weakest links to strengthen.

And then, “Time under tension”: 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Abmat sit-up (alternating with) Rocking chair 10lb. W, 15lb. M- use a bumper plate, and do not allow hands to touch the ground for the entire drill. + 15 Airplane push-up (chin, chest, and hips all "land" at the same time, and also lift at the same time... ) 15-calorie Airdyne/ equivalent sprint + 250 jumprope (timed) +15 calorie Airdyne/ equivalent cool-down Same hollow position strategy as yesterday; Incidentally, staying in a true hollow body position allows for a much more efficient return to standing (rocking chair).

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