‹ Week FRI 18 SEP

Hinge & Hop EMOM

65 min training + 11 prep · ≈ 76 min door-to-door
targetmodelfeltcardio—77
“great — sweatiest in a long time; feel great and happy; rough on edges (monotony, roomy windows, back fatigue late)”
grab:kettlebells 44 lbdumbbellsjump rope
⚠ Working around: Left shoulder, Chronic ankle tears
Kettlebell Halo
8 each way
light bell
Circle the bell around the head, tight orbit. Shoulder warmup and thoracic prep; per direction. Muscles: shoulders (assists: core)
Kettlebell Deadlift
10 easy
groove the hinge, braced
Hinge to a bell between the feet. The teaching hinge and a fine warmup pull. Muscles: glutes (assists: hamstrings)
Kettlebell SwingNEW
15@ 25RM
~44lb
hips snap, braced (sciatica-aware)
Ballistic hip hinge — the bell floats, the hips do everything. Setup: bell a foot in front, hike it back like a football snap. Form: snap hips forward to launch the bell to chest height, arms loose; let it fall and hinge, don't squat it. Braced back, sciatica-aware. Muscles: glutes (assists: hamstrings, core)
KB Sumo High Pull
12-15@ 25RM
~44lb
fast hips, bell close
Wide-stance explosive pull to chin height. Setup: bell between the feet, stance wide, toes slightly out. Form: fast hip drive, elbows lead high and wide, bell stays close to the body. Lower under control back between the legs. Muscles: glutes (assists: back, shoulders)
Devil's Press
5-7@ 12RM
light DBs — the day's one overhead thing; arc low
A burpee holding dumbbells that ends in a double-DB snatch overhead. Form: chest to floor between the DBs, hop feet in, swing both bells between the legs and up overhead in one arc. Light DBs; keep the arc close and low-effort at the top — the day's one overhead move (shoulder-aware). Muscles: full_body (assists: chest, shoulders)
Jump RopeNEW
35s briskmoderate
ankles: soft, flat ground
Footwork + calves conditioning. Form: tiny hops an inch off the floor, wrists spin the rope (not arms), land midfoot. Ankle-aware: flat surface, soft knees, stop before form gets sloppy. Muscles: cardio (assists: calves)
Plyo Push-Up
8-10@ 15RM
hands take the impact; fast strict push-ups when pop fades
Explosive push-up, hands leave the floor. Form: rigid plank, drop fast, punch the floor away; land soft with bent elbows. When the pop fades, switch to fast strict push-ups rather than grinding slow claps. Muscles: chest (assists: triceps, core)
Child's Pose
60s
Sit back to heels, arms long. Lats, spine, and a breather. Muscles: back (assists: shoulders)
Downward Dog
60s
soft elbows
Inverted V, pedal the heels. Whole posterior chain plus shoulders. Muscles: hamstrings (assists: calves, shoulders)