physical. 01/16/17

    Ignore
    The "it" may vary, but the requirements do not...

    Deadlift:

    5 x 5 @ (up to) 70% of 2RM (each with a full 2/1000 @ top)
    1 x 10 @ 60% (use double overhand grip)
    1 x 20 @ BW (using single kettlebell)

    If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    If an appropriately heavy single kettlebell is not available, adjust to 1 x 20 suitcase deadlift to reach designated weight.

    Today: Perform 10 push-up and 5 underhand bodyweight row immediately following each set of deadlift, and rest as needed once the three movements are complete.

    Then:

    Kettlebell “Short swing”:

    3 x 20 @ 60% of 5RM

    2 x 20 @ (up to) 50%

    As above, rest as earned between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    And then, “Time under tension”:

    20 Mace Good Morning @ self-scaled (broken into 2 x 10 or 4 x 5 as needed) + 100 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.