top of page


(Specialty warm-up: 5 bench press @ 1/2 BW + 2/1000 @ top, 5 Inchworm, 10 "Prison" walking lunge)

Bench press:

1 x 5 @ 65% of 2RM

1 x 5 @ 75%

3 x 3 @ (up to) 85% 3 x 7 @ 65% of 2RM, each with a full 3/1000 in lock-out Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. Today: Perform 10 mace 360 (or 6 kettlebell halo) + 5 Airplane push-up immediately following each set of bench press, and rest as needed after the three movements are complete.

Then, 3 rounds of:

30 Kettlebell swing @ (up to) 75% of 5RM (2 x 15 is acceptable; minimal rest between)

:15 sec. rest

15 Inchworm

30 "Prison" walking lunge

15 calories Airdyne/ equivalent

:30 sec. rest/ assessment (kettlebell weight decisions happen here)

Keep rest to designated duration, and hustle in movement transitions. Airdyne calories are a sprint, not a jog; Visible drop in effort/ “Victim face”: 20 additional calories for the group; Never be the catalyst for “extra credit”. No arms only. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Standard is weight and arms parallel with the floor. 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. Do not bend arms; Broaden your back. And then, “Time under tension”:

10 "Hover" push-up (Parallettes, or heavy kettlebells. Propped to needed height, adjusted to angle/ width. This is mobility assessment/ improvement. 1 + 10 "hover" = 1) +

L- hang/ knees-up hang +

15 cat/ cow stretch

Hover push-up: This is strength building, diagnostic, and time under tension; Even if you cannot yet complete 10 push-up on the ground, please use kettlebells or parallettes to perform "Hover" push-up. Do them one at a time if needed.