(Specialty warm-up: 5 empty bar press + 3/1000, 3L, 3R kettlebell snatch skill-work sequence, 5 box jump with implement) Press:

1 x 5 @ 50% of 2RM, stop at the top 3 x 5 @ 70% 1 x max rep @ 60% (each rep locked out for full 2/1000) 1 x max rep @ 40% (each rep locked out for full 2/1000)

Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, a break in either ends a max-rep set, and “locked out” always includes a rigid stop of motion. Then, 5 rounds, decreasing one weight interval in each:

5 Dumbbell/ weighted box jump

5L, 5R Kettlebell snatch (from swing) 150 Jumprope 1 minute rest/ assessment (if performed to full ability, there should be need for both... )

Each set should be difficult, violent, and positionally sound. *Strategically select weights to allow for a one-interval decrease in each round.* Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy. And then, violently: 25 calories Airdyne/ Equivalent :15 sec. rest (keep moving, just slower... )

15 calories Airdyne/ Equivalent

Drive power from your midline, move the bike with your whole body, and empty the tank. No arms-only. And finally, “Time under tension”: L- hang/ knees-up hang + 25 5/1000 cat/ cow stretch

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.


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.


  • unnamed
  • Instagram