physical. 04/26/14

    Bench press:

    7 reps @ 60% of 1RM

    x 1

    3 reps @ 85-90% of 1RM
    Rest as needed

    x 5

    Use designated weight until position fails, or sets are interrupted.
    If needed, make as minor an adjustment as necessary to continue safely.

    Then, 8 rounds of:

    6 Strict pull-up (Or 8 attempts + negatives)
    2 Tire flip

    Change grip and/ or implement as desired (bar, rings, ropes, handles).

    And then, 2 rounds of:

    5L, 5R Turkish Get-up + arm-bar stretch @ 50% of 1RM

    Rest as needed between sets, and adjust weight as needed; If designated weight compromises TGU or arm-bar stretch, scale down immediately.

    And then, read:

    The Hay is in the Barn by John Welbourn