Friday December 19th

General Movement Prep
2 Sets:
20 Line Hops (Lateral / Forward and Back)
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
6 Inchworm to Hollow
10 Down Dog Alternating Toe Touches
6 Pike Push-Ups

Specific Prep
2 Sets:
:30 Double Unders or Double Under Practice
6 Russian KBS + 6 American Kettlebell Swings
6 Barbell Bradford Press w/Lockout
6 Barbell Push Press
Barbell Prep and Primer
2 Sets
5 Behind the Neck Press in Split
3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps
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Add Loads
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3 Sets Building to 75%
2 Split Jerk with 2 sec Pause in recovery on Second Rep
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Strength Every 1:30 x 10 Sets
OR go every approximately every 2:00. We will have a 16 minutes clock running
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FIND 1RM Split Jerk
Starting @ 60-70% and building to a 1RM for the Day
Modifications:
- Adjust to Push Jerk or Push Press if the Split Jerk is a problematic movement for refining form and technique.
- Adjust to Dumbbell Split Jerk, Push Jerk or Push Press for those where the barbell creates movement limitations.

Level 1 / New Athletes:
Every 1:30 x 10 sets
Push Jerk + Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

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“Higher Ground”
10:00 AMRAP
5 Shoulder to Overhead
10 American Kettlebell Swings
25* Double Unders
*Dubs increase by 5 reps each round
(25-30-35-40 …)
Score = Rounds + Reps
Barbell: 155/105lb, 70/48kg
Kettlebell: 53/35lb, 24/16kg


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Level 2:
5 Shoulder to Overhead
10 American Kettlebell Swings
15* Double Unders
*Increase by 5 each round
Barbell: 115/75lb, 52/34kg
Kettlebell: 44/26lb, 20/12kg

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Level 1:
5 Shoulder to Overhead
10 Kettlebell Russian Swings
25 Single Unders*
*increase by 5 each round
Barbell: 65/45lb, 29/20kg
Kettlebell: 26/18lb, 12/8kg
Masters 55+:
5 Shoulder to Overhead
10 Russian Kettlebell Swings
15* Double Unders
*Increase by 5 each round
Barbell: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg

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Goal: 7+ Rounds

Stimulus: Mixed-modal stamina with shoulder endurance and rising rope volume
RPE: 7.5/10

Primary Objective: Maintain unbroken sets on S2OH and KB swings
Secondary Objective: Manage double-under fatigue as reps increase. Look to stay unbroken though the set of 50 reps

Workout Notes and Strategy:
“Higher Ground” starts fast and becomes increasingly demanding as double volume climbs. The goal early is to stay smooth and efficient with unbroken sets on both S2OH and KB swings. The real separator arrives once double-under reps begin to accumulate. Athletes must find a relaxed rope rhythm and avoid spiking heart rate and excessive shoulder fatigue.

Move intentionally between stations and avoid unnecessary chalk breaks. Shoulder-to-overhead should rely heavily on the legs to preserve shoulder capacity for the KB swings and jump rope. For athletes comfortable with double-unders, this becomes a pace management workout; for others, it becomes a stamina test requiring controlled breathing and smart breaks.

Modifications:
- S2OH: Lighten the barbell, or use the DB push press.
- KB Swings: Russian swings and / or lighten the Kettlebell
- Double Unders: Adjust the volume, move to single unders each round, line hops, or :20–:30 rope practice

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