physical. 02/09/16

    Positional and mechanical improvement:

    Single and double kettlebell lifts

    Beginner/ Intermediate: Clean from floor, clean from swing, front squat, back squat, push press

    Advanced: Clean/ swing clean + front squat, clean/ swing clean + push press, snatch

    At skill work weights and with the guidance of a qualified trainer, practice the several movements listed above that need the most work and make improvement in each. Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

    Then:

    1-arm kettlebell clean + 3/1000 hold in rack + 2 Front squat:

    2 x 3L, 3R @ as heavy as possible in each set
    1 x 5L, 5R @ (up to) 75% of heaviest lift above

    Rest as needed between arms and sets, and maintain all details used in today’s skill work. Clean + hold + 2 squats = 1 rep.

    And then, for max calories:

    One minute Airdyne sprint

    Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.

    And finally, “Time under tension”:

    Single kettlebell rack hold @ heaviest weight used above

    Switch arms as desired using stacked-grip hand-to-hand switch. Attempt to keep weight off the ground for entire duration- 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.

    Accountability.This week, no matter where you train, and no matter for how long:
    Assign yourself an honest percentage, and take the next month to make improvements. Give yourself a
    “Positional Accountability” report card.