physical. 01/26/17

    50/50 Kettlebell strict press:

    5 x 3L, 3R @ as heavy as possible in each

    Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.


    75 Kettlebell “Short swing” @ (up to) 60% of 5RM
    25 Kettlebell back squat @ same
    100 1-arm kettlebell swing @ 1/4 BW (switch 5L, 5R)
    25 Kettlebell Goblet squat @ same
    25 calories Airdyne

    Short rest is expected in kettlebell swing sets- when needed, keep it specific (3-5 breaths/ max :20 sec.). No rest during squat sets, and less than no rest during Airdyne calories. Detail position, put your adult pants on, and complete each piece of the puzzle with power and focus; Soft equals sketchy, and listless equals useless.

    “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”:

    L- hang/ knees-up hang + 50 “Prison” Abmat sit-up

    Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging load in an extended duration. Accumulate at least two minutes, and take as few breaks as possible.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.