physical. 04/05/17

    (Photo: Mace hold vs. Sled drag. No one wins.)

    Bench 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, execution and range of motion always govern weight.

    Then, 4 rounds of:

    12 Kettlebell “Short swing” @ (up to) 1/2 BW
    12 Kettlebell halo + extension
    8L, 8R Kettlebell row
    4 Push-up
    :20 sec. rest

    Weights for kettlebell halo + extension and kettlebell row are self-scaled, challenging, and should not require more than short interruption during any set. Move seamlessly- quickly but not rushed. Hustle in transitions, and keep rest to designated duration in each round.

    And then, immediately and aggressively:

    36 360 sit-up
    72 revolutions Airdyne
    @ max effort

    If rest is needed during sit-up, keep it short and specific (3 breaths or less).

    And finally, “Time under tension”:

    25 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think/ diagnose position)

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