physical. 04/27/16

    Pendlay row:

    3 x 7 @ 75-80% of 2RM
    3 x 3 @ 75%

    Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 3 rounds of:

    5L, 5R 1-arm kettlebell row @ as heavy as possible in each set
    10 Bodyweight row
    10 Burpee broad jump
    100 Jumprope

    (Up to) 1 minute rest

    If sets at chosen weight require interruption or break position, make a minor adjustment and continue. Take only as much rest as needed to perform the remaining rounds at your full ability.

    Focus on details and maintain composure throughout- move and breathe specifically, and perform no casual reps.

    And then, aggressively:

    75 Kettlebell swing @ 35lb. W, 55lb. M
    25 calories Airdyne @ 100%

    At today’s moderate, manageable weights, every rep is expected to feature excellent positioning and vicious power- every rep of a kettlebell swing should be performed with confidence and violence. If needed at all, keep rest to 3 breaths (not to exceed :15 sec.). Over one year attendance: Take no rest.

    Wheelbarrow.If there’s a goal that needs to be met, meet it; Others have done far more with far less.