physical. 01/19/16

    Shawn. 2-second overhead swing.
    Shawn. Non-negotiable overhead.

    Positional and mechanical improvement:

    Barbell lifts

    Beginner/ Intermediate: Deadlift, Pendlay row, press, push press

    Advanced: Sumo deadlift, push jerk

    At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the positional details and execution of of each. Today, keep sets short and light (no more than 30-40% of 2RM, no more than 5 reps) and focus on set-up and reset in each lift. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

    Then, 2 aggressive rounds of:

    18 1-arm kettlebell push press (3 x 3L, 3R) @ 30-40% of barbell push press 2RM
    18 Slam ball @ 25lb. W, 35lb. M
    1 minute rest
    18 Slam ball
    @ 25lb. W, 35lb. M
    18 calories Airdyne
    1 minutes rest

    Push press sets are no less than 3L, 3R- adjust weight as needed to complete in designated scheme. Move aggressively, and in organized positions. Maximize rest through mindful breathing and focus on what’s next- focus and composure will help mitigate fatigue.

    And then, “Time under tension”:

    Max-duration plank hold (Organized top of push-up)

    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.