physical. 01/10/17

    Group. Rack Hold.
    Group. Rack Hold.

    Bench press:

    5 x 5 @ 75% of 2RM
    1 x 10 @ 50%, each with 3/1000 hold in lock-out

    Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

    Today: Perform 5 pull-up (scaled to ability) and 5 kettlebell Good Morning @ minimum 1/2 BW immediately following each set of bench press, and rest as needed after the three movements are complete.


    10 Turkish Get-up (5 x 1L, 1R @ max 50%)
    20 Inchworm
    30 Kettlebell halo + extension
    @ (up to) 1/4 BW
    40 Walking lunge @ 35lb. W, 55lb. M

    Keep rest short and specific (3-5 breaths/ no more than :20 sec.). Move powerfully and deliberately; Your focus and appearance during hard work should be something that would alarm a passive onlooker. If mechanics erode or position breaks in any movement, adjust weight or variation immediately and continue safely.

    1 minute rest, then, like there’s money on the line:

    50 calories Airdyne

    Strategize any way you’d like: alternate arms/ legs, overhand/ underhand, legs only… Just get it done, and get it done quickly.

    And finally, “Time under tension”:

    25 Dowel partial pull-over + 50 weighted hollow rock @ 15lb. W, 25lb. M

    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 challenging pushing day, and improving position for next time.

    Break during hollow rock as needed to maintain integrity of movement; No lazy reps.