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(Specialty warm-up: 5 empty bar press + 3/1000 @ top, 3L, 3R kettlebell swing clean + push press- stop @ top of clean, and press)


1 x 7 @ 50-60% of 3RM, 3/1000 @ top

5 x 7 @ (up to) 70% of 3RM

1 x max rep @ 50%, each with a full 2/1000 @ top

Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next; 5 x 7 @ (up to) 70% of 3RM is a tall order, and requires assessment. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder:Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.

The success of this lift- especially in later sets- will be governed by set-up on the floor, and engagement of the bar. "Soft spots" will cause early bleed-out.

Today: Following each set of the 5 x 7 @ (up to) 70%, perform 10 mace 360 (or 6 kettlebell halo), and then rest.

Then, 7 rounds of:

3 Kettlebell swing clean (Left)

1 Kettlebell push press (Left)

3 Kettlebell swing clean (Right)

1 Kettlebell push press (Right)

7 Push-up (scaled to full ability in each round)

:30 sec. rest/ assessment

Make ambitious choices, work hard for fluid, seamless transitions- while insisting on hard stops and starts in each movement- and only adjust weight if position breaks or rep scheme becomes unsustainable; Too heavy is too heavy, but too light is too light. Keep rest to designated duration, and lock out each press like you know what you're doing.

Each swing clean AND push press stops in the rack, and each push press locks out and stops overhead. This drill should be systematic, fluid, patient, and violent; It is not a flow, and not a race.

Advanced push-up options include: Dynamic push-up, ring push-up, Hindu push-up. Full-range and a rigid, non-negotiable plank are never suggestions.

And then, 5 minutes or 500 reps, whichever comes first:


Simple: Breathe, hustle, and as always- attempt to complete the task, not run out the clock.

Addressed accordingly and aggressively, this could take half of the total time allotted.

And finally, “Time under tension”:

3L, 3R slow, perfect Turkish Get-up @ (up to) 25lb. W, 35lb. M (skill work weight) +

15 calorie Airdyne/ equivalent cool-down +

15 dowel partial pull-over (seated) +

15 cat/ cow stretch

This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply. And- while all should know this of our process- The Turkish Get-up (until weights are truly unreasonable) always begins and ends standing. Why? When do you want to learn that you can or cannot safely and accurately manage the weight or tool you choose, over your head? Before you begin, or halfway through?


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