physical. 03/08/16

    Swing vs. Row
    Group. 1-arm kettlebell swing vs. 3/1000 bodyweight row.

    Push 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:

    50/50 Kettlebell strict press:

    3 x 1L, 1R @ as heavy as possible in each
    5 x 3L , 3R @ as heavy as possible in each

    Following designated scheme, accumulate 36 total reps (18 left, 18 right). Keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Battle rope

    If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

    And finally, “Time under tension”:

    Max-duration bar hang + 50 “Prison” Abmat sit-up

    Today, use any grip you choose, and switch between them as needed. 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.