physical. 02/01/16

    Jill. 1-arm kettlebell swing (24kg.).
    Jill. 1-arm kettlebell swing (24kg.).

    Back squat:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Up to 5 minutes rest, then:

    Pendlay row:

    2, 2, 2, 2, 2

    Starting at 60% of previous 2RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if max is reached in set 3/ 4, do not finish remaining sets.

    And then, 5 rounds of:

    5 Double kettlebell back squat @ (up to) 40% of new 2RM
    10 1-arm kettlebell row (5L, 5R) @ 30-40% of new 2RM
    :20 sec. rest

    If chosen weights break position or compromise range of motion, adjust immediately and continue safely.

    And then, “Time under tension”:

    Bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

    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.