top of page


(Specialty warm-up: 5 empty bar press + 2/1000 @ top, 5 kettlebell high pull (no catch) @ heavy) Press:

1 x 5 @ 60% of 2RM 1 x 2 @ 75% 5 x 2 @ (up to) 90%/ scheme appropriate 2 x 5 @ 60%

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 “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion; Minimum 1/1000.

"Scheme appropriate": For newer trainees, or those that may be making significant progress in a lift, we want to be sure that the weight selected complements the number of reps designated. If the weight selected can be lifted for 5-7 reps, it is too light to be useful at a designated scheme of "2". If chosen weight can be lifted for 10 reps, it is too light to be optimal at a designated scheme of "5". Many will require assistance in this part of the process until the self-assessment skill is developed; If training on your own, please accurately self-assess, and ask questions if you feel you're missing the mark!


Goblet squat:

5 x 7 @ as heavy as possible in each set