(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 burpee, 3 mountain climber) Kettlebell “Short swing”:

1 x 20 @ 1/2 BW 2 x 10 @ (up to) 5RM 3 x 20 @ 65% of 5RM 4 x 10 @ (up to) 50%, as stacked-hand kettlebell swing Rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. This is a challenging scheme-set/ training day; Do not under-address the lighter sets, because the inconsistency-based erosion will present itself in the heavier ones. Lift light, like it's heavy... Today: Perform 2 pull-up and 3 inchworm each scaled to full ability, immediately following each set of swing, and rest as needed after the three movements are complete. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

Today, use weight designated above. 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. Do not bend arms; Instead, visualize and apply bracing and broadening your upper back.

Then, 5 rounds of: 1 Sled pull (20 yd. @ minimum BW) 10 Burpee/ 15 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor)

(Up to) 1 minute rest ”Drag” = forward, and “Pull” = backward. Hustle in transition- work until the rest. Alternate between burpee and "Floor to feet" as desired by round. And then, “Time under tension”: 5L, 5R light, perfect Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) +

25 "Prison" Abmat sit-up (these should be improving- both positionally and constitutionally) + 15 cat/ cow stretch +

15 calorie Airdyne cool-down

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.


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


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