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(Specialty warm-up: 1L, 1R slow, perfect Turkish Get-up, 50 mountain climber)

Kettlebell "Short swing": 5 x 15 @ (up to) 90% of 5RM Rest briefly between sets as needed (up to :45 sec.). Position and power govern weight; Hinge is a hinge- always- and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position. Your brain and body are accustomed to the scheme, based on the warm-up: The game today is to hunt the most that can be moved well for 15 uninterrupted reps. “Short swing” has always simply denoted a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Through 100% fault of mine, the terminology had become murky. The purpose of the short swing is to (with all other positional standards in place) allow for a shorter-range swing at aspirational weights; That strategy has beyond any doubt built the confidence and physicality that in turn, allows for powerful and incredible parallel-with-floor swings in all of our trainees and trainers at significant weights. The term "Short swing" will exclusively be used on days where the demand is organized, heavy, and progressive. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing". Today, if anything resembling 90% of a 5RM is achieved for 15 great reps, that is certainly a "structural max". 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. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. Then: Sprint 1/2 bodyweight in calories on Airdyne/ equivalent 1/2 Bodyweight: Exactly 50% of what your body currently weighs. Check, don't guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip... ) except the one telling you to stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice. While waiting for a bike, or following the ride and for the same amount of time:

Accumulate 1L, 1R Turkish Get-up @ 20-30% of 1RM

Move steadily and specifically; Rest no more than :10 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

In a group: Complete at least 10L, 10R Turkish Get-up at a skill work weight, either before or after accumulation of calories.

And then “Time under tension”: 5 x 5 High-anchored hinge @ 1/4 BW, hard 1/1000 @ bottom + 5 x 5 High-anchored squat @ 1/4 BW , hard 1/1000 @ bottom One-minute full- effort hollow hold/ rock (do not accept position break) Break briefly in sets of 5 in both hinge and squat, whether you feel you need it or not. Timed hollow: Hold hard, and do not let up during one-minute round. If position does break, be aware of where and when, but stay in the hold; There is value to that.


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