November 6, 2026
Daily Session — November 6, 2026
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Warm-Up
General (7:00): 2 Rounds: 200 m Easy Run 10 Air Squats 10 Good Mornings (hip hinge, empty hands) 5 Inchworms to Push-Up 10 Hollow Rocks Then Partner Game (2:00): Face your partner in a high plank. Tap each other's opposite shoulder, and if you get tapped, give 3 scap push-ups. Keep the hips still. Specific (11:00): 2 Rounds: 8 Kettlebell Deadlifts (light) 8 Russian Swings to hip height 5 Incline Push-Ups, slow 3-count down Build the swing to eye level: 5 American Swings with a light bell (26/18 lb) 5 American Swings at ~75% of workout weight 5 American Swings at workout weight Push-up check: 5 Floor Push-Ups, chest to floor, hips and chest rising together Then 2 Rounds at workout pace: 5 Kettlebell Swings 5 Push-Ups Self-check: if you can do 10 unbroken push-ups from the floor and 10 swings to eye level at the Rx bell without your grip or back position breaking down, do Rx. Otherwise take the scaled weight and incline push-ups.
Coach's note: Primes the hamstrings, glutes and lower back for the 55 swings, and the chest, triceps and shoulders for the 55 push-ups. The first round of 10 is the biggest set of both movements, so if 10 push-ups and 10 eye-level swings felt crisp in the pace rounds, go Rx. You should feel warm in the hips and shoulders, not pumped.
Swing Shift
For Time:10-9-8-7-6-5-4-3-2-1Kettlebell Swings (53/35 lb)Push-Ups Swings to eye level.
Coach's note
- Stimulus
- Fast, steady threshold effort: aim for 5:00-7:00. Heart rate climbs from the swings, so don't sprint the 10s and 9s or the push-ups will fall apart.
- Muscles
- Glutes, hamstrings, lower back and grip on swings, then chest, triceps and front delts on push-ups. Grip and shoulders get hit every round, so they fatigue early.
- Strategy
- Swings unbroken every round, hips snapping the bell to eye level. Push-ups: split rounds of 10-7 in half (5-5, 5-4, 4-4, 4-3), then unbroken from 6 down. Stop before failure and restart within 5 seconds.
- Scaling
- Stay in 5:00-7:00. Use 35/25 lb swings and incline push-ups (hands on a box or bar) so you can do 5+ unbroken. Still too hard: raise the incline and keep all reps.
Cool-Down
2:00 Easy Bike or Walk Log your score. Then: 1:00 Doorway Pec Stretch (each side) 1:00 Hamstring Stretch, seated or standing (each side) 1:00 Child's Pose with arms reaching long 0:30 Forearm Smash with a Lacrosse Ball (each arm)
Coach's note: The push-ups loaded your chest and front delts, so the doorway pec stretch targets them. The swings hit the hamstrings and lower back, which the hamstring stretch and child's pose release; the reach in child's pose also opens the lats and shoulders from swinging to eye level. The forearm work is for the grip you used on the bell.
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