physical. 01/07/16

    Sal. Jump.
    Risk/ reward.

    Pendlay row:

    10 x 3 @ (up to) 2RM

    Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then:

    Climb to a new 1RM box jump

    Use warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25 (Ex. 5, 5, 3, 3, 1, 1, 1, 1… ). If jumping down, be mindful of both landing position and receipt of the floor- conserve energy by moving efficiently.

    And then:

    60 yd. walking lunge

    Stay tall, tight, and organized. If rest is needed, keep it to 3-5 breaths (approx. :15 sec.). If posture breaks beyond repair, place a dowel in the back rack to return it to form. 20 yd. = approx. 30 lunge

    And finally, “Time under tension”:

    Superman hold/ rock

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.