dumbbell

Pace is not a substitute for position, even in simple movements.

If a consistent sticking point is identified, add a 2/1000 pause to each rep and improve the position.

Kick it off with kettlebells and keep going until you hit squats.

If designated kettlebell swing weight does not pose a significant challenge, add a “Power swing” component by dragging the weight down just as viciously as you drive it up.

Today, you're going to climb to a new 5RM kettlebell short swing using warm-up sets of no more than 10 reps before adjusting the weight.

Move in organized, powerful positions, and attempt no rest. If position breaks in either movement, take three breaths, right the ship, and continue with quality.

Work to “true” failure (loss of physical positioning) not “relative” failure (loss of mental endurance).

Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

Goal today is achieving a quick, seamless transition from movement to movement, and from floor to standing.

Execute every rep of every movement today with a focus on strong posture and rotational power.

Hustle in the transitions, limit rest, and manage breathing.

It's been a while since we saw some burpee action, but that's not going to stop us today.

Happy 4th of July!

Hooray for deadlifts on a Monday.

The pace is vicious today.

You may never have as much fun doing something this hard: try the band crawl and variations in today's workout.