October 22, 2026
Daily Session — October 22, 2026
Sign in to tick off blocks and track your progress.
Warm-Up
General (6:00): 2 Rounds: 200 m Easy Run (or 250 m Row) 10 Air Squats 10 Good Mornings (hands behind head, no weight) 10 Scap Push-Ups 10 Hollow Rocks 10 Glute Bridges Specific (10:00): 2 Rounds: 5 KB Deadlifts (light, hips back, flat back) 5 Russian Swings (light KB) 5 Incline Push-Ups (slow, 2 sec down) Build the swing load: 5 Swings at 26/18 lb (or lightest available), 5 Swings at 35/25 lb, 5 Swings at workout weight (53/35 lb Rx, 35/25 lb scaled) Then 2 Rounds at workout pace: 8 Swings 5 Push-Ups Self-check: if the 8 swings at 53/35 lb were unbroken and you can hold 5 straight push-ups (chest to floor) right after, do Rx. If your hips or low back feel cranky on the swings or your push-ups break before 5, go to the scaled weight and incline push-ups.
Coach's note: Primes the hamstrings, glutes and lower back for the 60 Russian swings, and the chest, triceps and shoulders for 60 push-ups. If you can hit the 8 swings and 5 push-ups with clean form in round two, do Rx; you should finish warm, a little breathless and with your hips feeling loose.
Front Squat
Every 2:00 for 8:00 (4 sets): 4 Front Squats Start around 65% of your 1-rep max and add a little each set, finishing around 75% (RPE 7). Every rep should look the same, with an upright torso and elbows high. Stop at four sets; no grinding reps.
Coach's note: Squats train a pattern the workout barely touches, so your hinge and pushing muscles stay fresh for the swings and push-ups. Keep it at RPE 7; your hamstrings, glutes and grip need to survive 60 swings, so leave plenty in the tank.
Pendulum
For Time:30-20-10Kettlebell Swings (53/35 lb)Push-Ups Swings are Russian style, to chest height.
Coach's note
- Stimulus
- Hard but sustainable, continuous work. Aim for 5:30-7:30 at Rx. Don't sprint the 30 swings: a redlined heart rate makes the push-ups fall apart.
- Muscles
- Swings: glutes, hamstrings, lower back, grip. Push-ups: chest, triceps, front delts, core. Shoulders and trunk work in both, and front squats leave the upper back a little tired.
- Strategy
- Swings 15-15, then 10-10, then 10 unbroken. Push-ups 10-10-10, then 10-10, then 10 unbroken. Take 5-second rests before your arms fail, not after. Hit full lockout every rep.
- Scaling
- Stay in the same 5:30-7:30 window. Use the scaled 21-15-9 with 35/25 lb swings and incline push-ups. If sets break under 8, raise the incline; keep the reps.
Cool-Down
3:00 Easy Bike or Walk Log your score. Then: 1:00 Couch Stretch (each side) 1:00 Seated Hamstring Stretch (each side) 1:00 Doorway Chest Stretch (each side) 1:00 Overhead Triceps Stretch (each arm) 1:00 Forearm Stretch, palms up and palms down (each arm) 1:00 Child's Pose
Coach's note: The swings hit your hamstrings, glutes and lower back, so the hamstring stretch and child's pose release those. The push-ups worked your chest and triceps, and the swings taxed your forearms; the chest, triceps and forearm stretches cover those. The couch stretch opens the quads and hips after the front squats.
Share this session
https://fitclash.app/s/twH6FYfPDR