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(Specialty warm-up:  5L, 5R kettlebell back squat, , 3L, 3R kettlebell swing clean + push press)

Back squat:

1 x 7 @ 50% of 2RM, each with hard, stopped 3/1000 @ top

3 x 7 @ (up to) 75% of 2RM

5 x 5 @ 65-75%

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder:Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, each and every day.

Then, 15 minutes of:

5L, 5R Kettlebell swing clean + push press (1 + 1 = 1)

100 Jumprope

Weight is self-scaled, and governed by position and effort. Powerful, organized movement, stopped, hard lock-out and rack position reset in each rep, and little-to-no rest. If it is needed, keep it to 3 breaths or less (:10-:15 sec.). Stacked-hand grip may be used in swing clean as desired.

And then, “Time under tension”:

100 yd. Farmer walk @ BW (50% BW in each hand) +

10-calorie Airdyne/ equivalent sprint  + 250 jumprope (timed, improved)

10 "Prison" Abmat sit-up, minimum :20 sec. each +

50 Hollow rock (Hands or bumper touch tops or sides of thighs; "Accountability booster")

Farmer walk: If three 20-yd trips are completed uninterrupted, increase weight for the last two. 


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