top of page


(Specialty warm-up: 10 dowel pull-over into back rack + 3/ 1000 hold, 10 bench press @ 1/2 BW + 2/1000 @ top, 5 kettlebell high pull + Goblet catch)

Bench press:

1 x 7 @ 50% of 2RM + 5/1000 @ top

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

Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.

Today: Perform 10 mace 360 (or 6 light kettlebell halo) + 3 pull-up (scaling option is partner assisted) immediately following each set of bench press, and rest reasonably after the three movements are complete.

Then, 5 rounds of:

5 Kettlebell high pull + Goblet catch/ Medicine ball ground-to-shoulder @ as heavy as possible in each round

7 Push-up/ Airplane push-up/ Plyometric push-up

:30 sec. rest/ assessment

Kettlebell high pull + Goblet catch: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a 2/1000, quickly re-position hands, and re-trace steps to the ground.

Push-up reminder: Scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

And then:

30 Kettlebell halo + 2/1000 extension @ (up to) 1/4 BW

30 "Tall slam ball" @ (minimum) 14/ 16lbs. W, 16/ 20lbs. M

3 minute plank hold (unweighted)

If kettlebell halo + extension set requires more than 3 interruptions at chosen weight, adjust one interval down and continue. Simple, hard hustle in all constant movement rounds; Put in what you expect to get out.

Reminder: Top position of kettlebell halo + extension features straight wrists- exactly the same as they would be in a standard kettlebell press. Often, based on position of the weight, either wrists bent to the front or the back may feel straight, but may require minor adjustment.

Plank: Position governs duration; Of course, we want to demand as long a hold as possible, in order to complete in as few sets as possible, but plank position is plank position; If it involuntarily turns into something else, reset briefly and continue accurately.

And finally, "Time under tension":

50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) +

15 Sumo squat (15lb. W/ 25lb. M- use bumper plate/ hammer or mace/ band)

15 cat/ cow stretch

Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.


bottom of page