physical. 02/17/16

    “The depth of darkness to which you can descend and still live is an exact measure of the height to which you can aspire to reach.” Pliny the Elder

    5 rounds of:

    10 Bench press @ (up to) 60% of 2RM
    5L, 5R 1-arm kettlebell row @ (up to) 50% of above
    (Up to) 2 minutes rest

    If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.


    50 calories Airdyne @ minimum 75% of max RPM
    5 x 5L, 5R 1-arm kettlebell swing @ 1-arm kettlebell row weight
    1 minute rest
    500 Jumprope

    When scheme is listed as “5 x 5L, 5R″, it always refers to “Sets” x “Reps”. Kettlebell swing: Power and position govern weight- 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. Jumprope: If rest is needed, keep it short and specific, and take it in specific intervals (Ex. 200 reps, 5 breaths… )

    And then, “Time under tension”:

    Hollow hold / rock

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.