My goal for you is the same one I share with trainees at my gym: wide-range adaptability, physical proficiency, mental acuity, above-average durability.

 

I use a specific set of movements and lifts to develop and train the patterns we use the most in life, leisure, profession, and sport. You can find movement videos here, and here, they will be continuously updated as we go along. 

 

If you haven't done so already, please read the Standards and Practices document here first and then begin. Just remember, even though we continue to number the workouts sequentially, there is always an assume rest day after every 6 workouts.


 

Kettlebell Good Morning: 2 x 12 @ minimum 1/2 BW

 

Rest as needed between sets. Goal is challenging sets with sound positioning throughout- position considered, 1/2 BW is our baseline today.

 

Then, 6 rounds of:

 

6 Pull-up
12 Kettlebell swing @ 1/2 BW
:20 sec. rest

 

Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Each set should be positionally sound, violent, and challenging- scale weight by round as needed.

 

 

 

 

Then, as quickly as possible:

 

60 Band crawl

 

Work and breathe efficiently. Take minimal rest for standardized durations (3 breaths or less). Set-up: Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M.

 

And then, “Time under tension”:

 

Max-duration bar hang

 

Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

 

Cricket. Push press.

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