Warmup
0:00 – 12:00
Super Dynamic Warmup
Instructor Mobility
12:00 – 20:00
Overhead Prep:
Stretch band muscle activation
Single Kettlebell warmup reps
Technique review
Warmup sets
Strength
Levels 2-4
20:00 – 35:00
Overhead Press
Spend 15 minutes working up to a heavy triple. This should take 4-5 sets.
Monitor your time–the class moves on regardless of how much time you waste being unprepared to train.
35:00 – 40:00
Then, within five minutes, perform the following number of Strict Presses at 55% of bodyweight (or 80% of your heavy triple–go with whichever is the lower weight) in AS FEW SETS AS POSSIBLE.
L4 – 20 reps
L3 – 10 reps
L2 – 10 reps
If you hit your reps in one unbroken set last week, then you should go 5-10# heavier this week (try to increase your heavy triple set as well).
Obviously the goal is to complete the reps in one set. But you should NOT fail any reps. If you can’t get them all unbroken, just rack the bar and do another set after resting a minute, until you’ve hit your required number. Ask your training partners to check your overhead lockout position and keep you honest. If you can’t get the weight balanced over the middle of the foot at full extension, ask your coach how to address the issue: T-spine/shoulder mobility work, pressing technique practice, or just sucking it up. No participation trophies here, this is training for grownups: if you do the work, you get the credit; if you don’t, you know what you need to do.
Level 1
20:00 – 35:00
5 sets (roughly E3MOM)
6 Double Kettlebell Strict Press (increase weight each set if possible)
35:00 – 40:00
2 sets
10 Double Kettlebell Strict Press (use something lighter than your heaviest set)
Conditioning
35:00 – 45:00
Technique practice:
Toes to Bar
Single arm swings
45:00 – 60:00
“Better Must Come”
4x
3 minutes AMRAP
1 minute Rest
Each 3 minute interval, get through as many high quality rounds and reps of the following exercises. Rest 1 minute, then start over–try to maintain your output for all four intervals. Keep the swings crisp, snappy, and powerful. Keep the pull-ups and toes to bar controlled, clean and to the standard (chin fully over the bar, toes fully to the bar, etc.)
Levels 3/4
6 Toes to Bar/Pull-ups (one rep = perform one T2B followed immediately by one pull-up)
12 Heavy Single Arm Kettlebell Swings (alternate hands)
L4 – 32/24
L3 – 28/22
Level 2
6 Knee to Elbow or Hang Knee Tuck/Pull-ups (one rep = perform one K2E followed immediately by one pull-up)
12 Heavy Single Arm Kettlebell Swings (alternate hands)
L2 – 20/14 (or heavier if possible)
Level 1
6 Sit-ups
6 Ring Rows
12 Single Arm Kettlebell Swings (alternate hands)
L1 – no prescribed weight for swing, if you can handle the hanging abs/pullups then just follow L2