All programs4 weeks · 3 days/week
Intermediate · Conditioning
Swing & Carry Conditioning
Four weeks of crisp ballistic work and loaded walking without frantic volume.
How it works
1
Power intervals
Day 1 · Two-hand swing and carry · 20 minutes
2
Shoulder reset
Day 3 · Stable rack and controlled positions · 10 minutes
3
Density practice
Day 5 · Repeat clean work under time · 20 minutes
The sessions repeat across the block so the user can practice the same patterns, see progress, and make small edits without losing the thread.