physical. 01/04/17

    Pendlay row:

    5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)

    Rest as needed between sets. Although directive is as heavy as possible, sound position and full range of motion always govern weight.

    Then:

    Kettlebell row:

    3 x 7L, 7R @ (up to) 70% of heaviest lift above

    Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 7L, 7R”, it always refers to “Sets” x “Reps”.

    Today: Perform 3 Pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of row. Rest as needed once the three movements are complete.

    Then, aggressively:

    100 1-arm kettlebell swing @ (minimum) 35lb. W, 55lb. M (switch arms @ 5L, 5R)
    100 Tire smash @ 6/8lb. W, 10/12lb. M (Any variation)
    25 3/1000 Bodyweight row

    Kettlebell swing: If position breaks, adjust one interval down and continue safely.

    Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

    3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    There is no designated rest here; If needed, keep it short and specific (3 breaths or less).

    And then, “Time under tension”:

    25 Dowel partial pull-over + 25 cat/ cow stretch

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.