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188:02

(Specialty warm-up: 5L, 5R kettlebell row, 5 kettlebell deadlift + 5/1000 standing)

Pendlay row:


1 x 9 @ 60% of 9RM


5 x 7 @ (up to) 85%


1 x 9 @ (up to) 70%

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Rounding to pull, standing to pull, not bringing bar at/ damn near chest at top- all indicators of too much weight or too little attention!



Then, 5 rounds of:

7 Kettlebell deadlift @ BW + (use the heaviest you have, or several)


9 Kettlebell swing @ minimum 1/2 BW- heavier if possible

3L, 3R Kettlebell press @ as heavy as possible, each rep with 2/1000 overhead (use non-working hand bracing strategy that best applies to you)


:30 sec. rest/ assessment



Adjust by round only as needed; Make ambitious choices throughout. Only count kettlebell swing reps in which the weight (and your arms) reach parallel with the floor. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you.



Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask.



Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

And then, as quickly and efficiently as possible:

90 Kettlebell swing @ 1/4 BW

Perform any kettlebell swing variation you choose (at designated weight), and adjust between them as desired. Efficiency and soundness of position governs weight and variation.

Non-violent kettlebell swings are useless, and dangerous. Safety considered, rest in sets of no less than 15 reps.

And finally, “Time under tension”:



15 Mace squat @ 8kg. W, 10kg. M (address hand spacing to ensure a near-perfect squat and posture) +


50 "Prison" walking lunge @ cool-down pace +


15 cat/ cow stretch



Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.

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