top of page


(Specialty warm-up: 5L, 5R kettlebell row, 3 double kettlebell swing clean) Pendlay row: 1 x 7 @ 50% of 2RM 5 x 9 @ (up to) 70% of 2RM 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 9″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Insist on sound hinge position throughout entire lift and descent. We have seen some... interpretation... recently, and just because we can, does not mean we should; Use bracing, timing, and understanding to move the weight we want to. If with all boxes checked the weight does not move correctly, that simply means it is too heavy. Then, 5 rounds of: 1 minute double kettlebell rack hold @ 1/2 BW :20 sec. kettlebell deadlift hold @ BW, in top position (ideally, single kettlebell) 1 minute plank hold (One-arm plank hold if desired/ appropriate) :20 sec. bar hang (Knees-up or L-hang if desired/ appropriate) 10 Push-up :20 sec. rest/ assessment Transition seamlessly from movement to movement, mind the pick-ups and put-downs, and work to full ability; Anything less is time spent better doing something else. Somewhere else. And then, “Time under tension”: 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand)  3 x :20 sec. hollow *rock*, each interval ending with a rocking chair to standing (Timed) 10-calorie Airdyne sprint + 250 jumprope 15 calorie Airdyne cool-down Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.


bottom of page