physical. 03/14/17

    Front roll.
    The beginning and end position of our basic front roll.

    (Photo: Reviewing the front roll (2010). With just minor exceptions, the exact same photo could be shot today; That is notable.)

    Push press:

    5 x 5 @ (up to) 70% of 2RM
    2 x 5 @ 50-60%

    If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.

    Today: Perform 5 pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of push press. Rest as needed once the three movements are complete.

    Then, 10 rounds of:

    3 Burpee
    3 Straight jump
    3 Sprint start

    (Up to) :15 sec. rest

    Transition seamlessly and aggressively from one movement to the next. Rest is to be used in no more than 3 of the 10 rounds- only take what you need, when you need it.

    Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately begin broad jump back to start.


    Need: — noun

    A requirement, necessity, or obligation: There is no need for you to go there.

    Want: — verb (used with object)

    To feel a need or a desire for; wish for: to want one’s dinner; always wanting something new.

    And then, “Time under tension”:

    Weighted hollow hold @ 15lb. W, 25lb. M + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool down pace

    Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

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