physical. 03/13/18

    (Photo: Propaganda for nothing.)

    Bench press:


    3 x 5 @ 75% of 2RM
    1 x 10 @ 60%

    Kettlebell floor press:

    1 x 5L, 5R @ as heavy as possible
    1 x 10L, 10R @ 50% of above

    Position, and most specifically a straight, strong lock-out, governs weight in both movements. If sets require interruption at designated/ chosen weight, make as minor an adjustment as needed and continue uninterrupted.

    Today: Perform 3 pull-up + 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of bench/ floor press, and rest reasonably after the three movements are complete.

    Then, 5 rounds of:

    10 Kettlebell swing @ 1/2 BW
    10 “Tall slam ball”
    5 Burpee from the bottom…
    from your back
    :20 sec. rest

    Work until the rest, demand violent position and range of motion in each rep; There should be no guessing as to the beginning and end of each movement. Period, not a comma.

    Kettlebell swing reminder: 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.

    “Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No fuckin’ wiggling.

    And then, “Time under tension”:

    (Timed) 10 calories Airdyne @ 100% + 250 Jumprope + (not timed) 50 hollow rock @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace

    Hollow rock: Take short rest as needed, and accept no sub-standard reps

    Airdyne: Cool-down pace should measure 30-40% of max RPM.

    New reminder! (Almost) all movements referenced above are demonstrated and noted on our YouTube channel! (Linked here)

    Please use them to your advantage! No guessing!