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(Specialty warm-up: 3L, 3R kettlebell press, 1L, 1R slow, perfect Turkish Get-up, 10L, 10R 1-arm kettlebell swing)

6 x 1L, 1R Kettlebell press @ as heavy as possible, stopped at the top

12 Turkish Get-up @ (up to) 75% of heaviest above (3 x 2L, 2R)

36 Kettlebell back squat @ (up to) 1/2 BW (2 x 9L, 9R, or 3 x 6L, 6R)

Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

Squat: As always, position governs weight. When directive is"scaled to ability", or "up to", ambition also governs weight; If position is sound, weight and pace should increase, rest should decrease.

All lifts: Please follow designated schemes, and corresponding percentages. They are present for a reason; Several, in fact.

Then, positional and mechanical improvement:

Single and double kettlebell lifts

All skill levels: Kettlebell clean from floor and swing, front squat, back squat, anchored, un-anchored, and bent-over row

Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, Pistol-grip/ stacked hand kettlebell clean/ kettlebell snatch

At skill work weights and with the guidance of a qualified trainer (or at very least, referencing our Movement Library for details), practice the 2-3 movements listed above that need the most work. Vary hand position as desired/ appropriate while maintaining all fundamentals of the chosen movement.

Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Additionally, there is much greater value to choosing one movement and working it until it cooperates than breezing through four or five.

And then:

Kettlebell bent-over row: 1 x 10L, 10R

Kettlebell clean: 1 x 10L, 10R

Kettlebell bent-over row: 2 x 6L, 6R

Kettlebell swing clean: 2 x 6L, 6R

Kettlebell row (from the ground): 3 x 4L, 4R

Kettlebell stacked-hand swing clean: 3 x 4L, 4R

Rest as needed between sets; Weight is self-scaled, and should be heavy enough to fact check position and execution, but not require interruption.

Please note distinctions in the several variations used above; They are important to be able to identify, and seamlessly apply. Thank you.

Reminder: Each lift, always, has a hard and definitive "start"and "stop"; Fluidity during the movement, rigidity between.

And finally, “Time under tension”:

10 Rocking chair/ Hollow rock complex (powerfully to floor, 5 hollow rock, back to standing with authority = 1 rep) +

15 dowel partial pull-over + 

15 cat/ cow stretch +

15 calorie Airdyne/ equivalent cool-down


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