physical. 01/12/17

    mace hold


    3 x 5 @ (up to) 80% of 2RM
    1 x 10 @ 50%, each with full 2/1000 in lock-out

    Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight.


    Dumbbell box jump:

    5 x 5 @ challenging in each set

    Each set should be difficult, violent, and positionally sound; Adjust weight by round as needed to achieve desired work.

    Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

    And then, as quickly as possible, 5 rounds of:

    1 rep “Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
    15 Box jump
    150 Jumprope

    No designated rest here. Focus on quality, consistent movement, and make yourself work.

    Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep.

    Box jump: Height is scaled to ability, and should pose a challenge for 15 reps.

    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 challenging pressing/ posture day, and improving position for next time.