(Specialty warm-up: 3L, 3R kettlebell push press + 3/1000 @ top, 1 rep "4-position squat drill") Kettlebell push press: 1 x 3L, 3R @ fact-finding 5 x 3L, 3R @ scheme appropriate/ adjusted by round as needed 1 x max rep (each side) @ 50% of heaviest above 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 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder (like, for real... ): Position and range of motion always govern weight, and a break in either ends a max-rep set. If you can't lock it out with authority, and press it like you mean it, the set is over! Then, 7 attentive, aggressive minutes of: 4-position kettlebell squat drill: 3 Kettlebell front squat (Left) 5 Kettlebell back squat (Left) 3 Kettlebell front squat (Right) 5 Kettlebell back squat (Right) 3 + 5 + 3 + 5 = 1 round. Goal is fluid, seamless transitions from front to back, and left to right. Keep rest to between rounds, only as actually needed, and under :20 sec. Goal is to "wear the weight" for as much of the 7 minutes as we are safely able. Each set should pose a significant challenge; weakest lift/ transition governs weight. Have scaling options (up or down) nearby in order to minimize wandering or waiting. And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Inchworm

Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round. Reminder: There is a hinge in both the climb down and climb up of an ideal inchworm. And finally, "Time under tension": 5 L-sit attempts/ holds (expect and note improvement) + L- hang/ knees-up hang (Accumulate two minutes; Our usual "Time under tension" duration) + 15 cat/ cow stretch Practice L-sit positioning while seated on a bench press bench, grabbing the front/ side in order to establish and secure the position, and then apply hanging from a bar, or locked into a great top position on a dip bar. Lift and tuck knees at/ past 90', and then extend legs hard, together, and with toes pointed. 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 local 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.


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