physical. 02/06/18

    (Photo: It doesn’t always have to be everything, but it can never be nothing.)

    Pendlay row:

    5 x 5 @ (up to) 80% of 2RM
    1 x 10 @ 60%
    1 x 15 @ 50%

    If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight, and each lift should be addressed with intent to injure.

    Today: Perform 3 non-standard pull-up/ chin-up (ideally, any handle/ position other than straight bar) + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of row, and rest reasonably after the three movements are complete.


    Kettlebell snatch progression:

    20 x 1L, 1R @ aggressive and challenging in each rep

    Work to full ability throughout, adjust details as needed, and adjust weight (up or down) in 4-rep intervals.

    1 1-arm swing + 1 1-arm swing w/ calculated arm bend + 1 snatch = 1 rep

    If mechanics, details, or timing are foreign or still in-progress, please go to linked video for reference. All patterns and details should reinforce and familiarize all others in this drill: That is the point. High-level dexterity and power proficiency does not come by knocking up a bunch of half-cocked completion-based CrossFit reps.

    Even if you fancy yourself an expert in the kettlebell snatch, adhere to the progression and rep scheme; The accessories are an intentional part of the work. And who knows; You might even improve.

    And then, “Time under tension”:

    100 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + 50 calories Airdyne @ cool-down pace + 25 cat/ cow stretch

    Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Go to Movement Library