physical. 03/08/17

    (Photo: Disassembly, V.2. 2009.)

    Bench press:

    3 x 3 @ 85% of 2RM
    3 x 7 @ 60%, each with 3/1000 hold in lock-out

    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 “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.

    Today: Perform 7 bodyweight row and 5 kettlebell Good Morning @ minimum 1/2 BW immediately following each set of bench press, and rest as needed after the three movements are complete.

    Then, 5 minutes of:

    2 Pull-up
    :15 sec. rest

    Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard, and get out what you put in.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)

    50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

    Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

    And finally, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!