physical. 04/04/15

    Composure.
    Important enough to post frequently and consider constantly.

    Pendlay row:

    5 x 5 @ (up to) 70% of bench press 1RM

    Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.

    Then, 12 minutes of:

    8 Kettlebell squat thrust + deadlift* @ (up to) BW
    4 Farmer carry (20yd. each @ same)
    1 minute rest

    Posture, tension, high effort, and strong pace. If position breaks or sets require more than 1 interruption, adjust weight and continue. Maximize rest through smart, deliberate breathing and movement-based mobility.

    And then, with a partner, 5 aggressive minutes of:

    Medicine ball throw/ catch @ 15lb. W, 20lb. M

    Minimum distance is 12 ft. and minimum number is 150.
    Each and every rep under the 150-rep minimum when time expires =
    3 Burpee + 5 V-up

    *Today, use two kettlebells to reach designated weight.