physical. 01/15/18

    (Photo: We stand out where we can, and how we can, but never simply *because* we can… )

    Back squat:


    3 x 7 @ (up to) 75% of 2RM
    5 x 5 @ 65-75%

    If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and casual equals useless.

    Today: Perform 5 kettlebell Sumo deadlift @ BW + 3 really great pull-ups (scaled to full ability) immediately following each set of back squat, and rest reasonably after the three movements are complete.

    Then, 9 minutes of:

    3L, 3R Kettlebell row @ (minimum) 1/2 BW
    3 Push-up
    3 breaths rest

    Steady, strong movement; Descending clock does not denote lack of positional accountability or permission to lose composure.

    And then, as quickly as possible:

    90 Mace front pendulum @ 10kg. W, 12kg. M

    Attempt no drops to the ground; Preferred, if rest is needed, is decelerating the mace and keeping it in-hand. Make this extremely simple drill extremely difficult. Or, don’t.

    And finally, “Time under tension”:

    (Timed) 10-calorie Airdyne sprint + 250 jumprope + (not timed) 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand)

    Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!