physical. 02/22/16

    Reminders (not suggestions).

    Bench press:

    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… ).

    Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

    Then, as quickly as possible:

    20 1-arm kettlebell row (2 x 5L, 5R @ up to 1/2 BW)
    20 yd. push-up walk
    20 Straight jump
    20 calories Airdyne
    200 Jumprope
    :20 sec. rest
    10 1-arm kettlebell row
    (1 x 5L, 5R @ up to 1/2 BW)
    10 yd. push-up walk
    10 Straight jump
    10 calories Airdyne
    100 Jumprope

    If needed, keep rest to three breaths or less (not to exceed :15 sec.). Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground push-up: 3 + 1 = 1.
    Airdyne: Pace is vicious, and should be no less than 70% of max RPM.

    And finally, “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.