Routines

Ground & Pound

Ground-to-standing integration. Dual-bell alternating cleans wake the posterior chain and rack, then the Turkish get-up — the slow-coordinated flagship, loaded overhead under full-body control — carries the session. A windmill downshifts before the carry-out.

structuralmixed bell setupGround-to-standing integration

The exercise sequence

  1. 1
    Alternating One-Arm SwingSwing-in

    feel the bell — as long as it feels good

  2. 2
    Alternating CleanPrimer5 each side

    tame it — quiet catch

  3. 3
    Turkish Get-UpWorkhorse1 each side

    slow, deliberate — own every position

  4. 4
    WindmillPost-primer5 each side

    slow, reach long, open the chest

  5. 5
    Farmer's WalkCarry-out

    stand tall — as long as posture holds

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