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(Specialty warm-up: 3L, 3R kettlebell back squat @ heavy, 5L, 5R 1-arm kettlebell swing, 5 box jump @ 15lb. W, 25lb. M) 5 organized, violent rounds of: 2L, 2R Kettlebell back squat @ as heavy as possible 5L, 5R Kettlebell snatch @ as heavy as possible 10 Walking lunge @ kettlebell snatch weight (held in high, hard front rack) :20 sec. rest/ assessment (thinking forward on how to improve, not backward to what made you tired... ) Position and mechanics govern weight; Re-calibrate during each rest period, and adjust (up or down) as needed. Each round should pose a significant challenge. All three lifts: Pay close attention to safety and efficiency in the put-downs just as much as in the pick-ups; Missed lifts and sloppy landings will suck valuable energy from the work sets.

Assessment: Honest self-observation, critical thinking, and corresponding adjustment. If you're not nearly-constantly examining your performances, strengths, and weaknesses, you will never improve to your full ability or advance to your true potential. Working with a proven and experienced trainer is but one piece, of a much larger puzzle.


50 Slam ball @ 15lb. W, 25lb. M

50 Box jump @ 15lb. W, 25lb. M (use bumper plate)

50 Push-up

25 "Tall slam ball" @ 10/12lb. W, 14/16lb. M

25 Box jump (unweighted)

25 Push-up

Mechanics govern weight/ height/ variation; If position breaks, adjust accordingly and continue safely. There is no designated rest here- if it is needed, keep it short and specific (3 breaths or less/ :15 sec.). Additionally, hinging during slam ball is an accident, not a strategy; Adjust accordingly.

Push-up reminder: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. And then, “Time under tension”: One-minute Farmer hold @ BW + Plank hold @ minimum 1/2 BW + 10-calorie Airdyne/ equivalent sprint + 15 calories Airdyne/ equivalent @ 40% of max RPM above (stay on bike) Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.


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