November 2, 2026
Daily Session — November 2, 2026
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Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run (or 250 m Row) 10 Air Squats 10 Good Mornings (bodyweight, hips back) 10 Scap Push-Ups 10 Hollow Rocks 10 Glute Bridges Specific (10:00): 2 Rounds: 5 Dumbbell Deadlifts (light, 15/10 lb each hand) 5 Step-Ups (alternating, 20 in box) Box jump progression: 3 Jumps onto a 12 in box (land soft, stand tall, step down) 3 Jumps onto a 20 in box 3 Jumps at workout height Build the dumbbell load (two dumbbells): 5 Hang Power Cleans at ~50% (20/15 lb) 5 Hang Power Cleans at ~75% (30/20 lb) 3 Hang Power Cleans at workout weight (35/25 lb) Then 2 Rounds at workout pace: 5 Hang Power Cleans 5 Box Jumps Self-check: if the 5 cleans at workout weight are smooth with no re-gripping and the 5 box jumps are unbroken with soft landings, do Rx (30-20-10). If either breaks down, do the scaled 21-15-9 with lighter dumbbells and step-ups or a lower box.
Coach's note: This primes the hamstrings, glutes and quads for 60 hang power cleans and 60 box jumps, and the traps and grip for holding two dumbbells. If the workout-pace round felt smooth and your legs weren't already burning, go Rx; if landings got heavy or the dumbbells felt like a fight, scaling keeps the pace fast.
Bench Press
Every 2:00 for 10:00 (5 sets): 4 Bench Press Set 1 at ~70% of 1RM, set 2 at ~75%, sets 3-5 at ~80% (RPE 7-8). Keep every rep crisp and stop adding weight if the bar slows.
Coach's note: Pressing is the one pattern Jump Cut doesn't touch, so it adds upper-body strength without taxing the legs or grip you need for 60 cleans and 60 jumps. Cap it at RPE 8, because the dumbbell cleans still need your shoulders and triceps fresh to catch in the front rack.
Jump Cut
For Time:30-20-10Dumbbell Hang Power Cleans (35/25 lb)Box Jumps (24/20 in) Cleans use two dumbbells.
Coach's note
- Stimulus
- Fast and uncomfortable, not a sprint. Aim for 7:30-9:30 against the 12:00 cap. The 30s set your pace: redline there and the 20s and 10s become long rests.
- Muscles
- Glutes, hamstrings and traps on the cleans, then quads, glutes and calves on the jumps. Legs get hit twice every round. Front delts and triceps start a bit tired from bench.
- Strategy
- Cleans 10-10-10, jumps 10-10-10, then 10-10 for each in the 20s, and unbroken 10s. Step down off the box, don't rebound. Rest 5-10 sec between sets, not mid-set.
- Scaling
- Stay in 6-9 min. Use 21-15-9 with 20/15 lb and a 20/16 in box. Step-ups replace jumps rep for rep at the same height. Sets: 7-7-7, then 8-7, then unbroken 9.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Standing Calf Stretch against the Wall (each side) 1:00 Supine Hamstring Stretch with a Strap or Band (each side) 1:00 Doorway Pec Stretch (each side) 1:00 Forearm Smash with a Lacrosse Ball (each arm) 1:00 Child's Pose
Coach's note: Quads and hip flexors took the box jumps, so the couch stretch targets them. The calf stretch addresses the jump landings, the hamstring stretch the hinge and pull of the cleans, the pec stretch undoes the bench press, and the lacrosse ball works the forearms that gripped two dumbbells.
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