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(Specialty warm-up: 10 bench press @ 1/2 BW- 2/1000 @ top, 2L, 2R kettlebell push press + 2/1000 overhead, 10 walking lunge @ 1/4 BW)

Bench press:

Climb to a new 2RM using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ). Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; "Locked-out" is a non-negotiable position. Work hard, mind the details, and leave no doubt.

Optional today: 10 mace 360 @ true accessory weight (adds- does not subtract- from task-at-hand), interspersed as needed/ desired.


20 Kettlebell push press (5 x 2L, 2R) @ up to 3/4 BW, each rep with a full, stopped 2/1000 overhead

30 Walking lunge @ 1/2 BW (carried any way, any how, except barbell in back rack)

40 calories Airdyne/ equivalent @ 100% (Arms and legs)

50 Abmat sit-up @ 15lb. W, 25lb. (use bumper plate- held hard and kept at chest level throughout)

Short, specific rest only as needed during push press and lunge (3 breaths or less; :15 sec). No rest after that. Safety considered, there is value in making yourself move through simple conditioning drills.