physical. 04/20/17

    (Photo: Staged for the photo, of course. No one moves maces that heavy as part of regular training… )


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

    If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.

    Today: Perform 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of press, and rest as needed after the two movements are complete.

    Then, 7 rounds of:

    3L, 3R Kettlebell push press @ as heavy as possible in each set
    3L, 3R Kettlebell row @ as heavy as possible in each set
    3 Chin-up (Scaled to full ability)
    :30 sec. rest

    Kettlebell weights and chin-up variation are scaled to ability in each round. Strive to complete the most challenging lifts/ movements you can, and only scale when range of motion fails or position breaks.

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

    And then, violently:

    30 calories Airdyne
    30 Bodyweight row
    (Overhand grip/ barbell)

    This is a sprint, not a jog. If rest is needed in bodyweight row to maintain quality reps, keep it to 3 breaths or less (no more than :15 sec.).

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