physical. 02/15/16

    Back squat:

    5 x 5 @ 75-80% of 2RM

    Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then:

    10L Single kettlebell back squat (All @ 25% of back squat 2RM*)
    :20 sec. rest
    10R Single kettlebell back squat
    :20 sec. rest
    5L Single kettlebell back squat
    :20 sec. rest
    5R Single kettlebell back squat

    Position and range of motion govern weight- if designated weight causes a break in either, make as minor an adjustment as possible and continue safely.

    And then:

    100 Kettlebell swing @ 35lb. W, 55lb. M
    50 Push-up

    Sets may be completed as follows:

    – Uninterrupted (100 then 50)
    – 75 Kettlebell swing + 35 Push-up, then 25 Kettlebell swing + 15 Push-up
    – 50 Kettlebell swing + 25 Push-up x 2

    If needed, rest is short and specific (3-5 breaths). Scale push-up to ability (up or down).

    And finally, “Time under tension”:

    Max-duration hold in standing back rack @ weight used above

    Stay in the rack, and directly above clips/ spotter arms. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.

    *Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.

    Roseanne. Kettlebell push press. .jpegRoseanne. Kettlebell push press (24kg./ 53lb.).