physical. 04/25/17

    (Photo: Risk vs. Reward. Today, reward won.)

    Back squat:

    5 x 5 @ (up to) 75% of 2RM

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


    50 Kettlebell front squat/ Goblet squat @ (recommended) 1/2 BW

    Break into sets that suit your proficiency with designated weight (Ex. 5 x 10/ 2 x 25 for intermediate/ advanced, 10 x 5 for beginner). Keep rest under :30 seconds. If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.

    And then, 5 attentive, challenging rounds of:

    5 Pull-up
    10 Box jump
    10 Abmat sit-up
    @ 1/4 BW
    15 calories Airdyne
    1 minute rest
    (used in no more than 3 of 5 rounds… choose wisely)

    Pull-up variation and box jump height are scaled to ability. Transition seamlessly, breathe efficiently, and move expertly; High pace does not mean low-quality.

    Note: If we do not need the rest in several rounds, we have under-addressed the Airdyne calories.

    And finally, “Time under tension”:

    20 Dowel partial pull-over + 20 cat/ cow stretch

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging pulling/ posture day, and improving position for next time.

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