physical. 04/27/17

    (Photo: If learning is viewed as tedium, or even punishment, the information will falter in application. When viewed as a gift, and applied as a privilege, the same information can perform in even the deepest water, and shine under the brightest lights.)

    Bench press:

    2 x 10 @ 60%
    2 x 10 @ 50%
    1 x max rep @ 50%

    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 “2 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then:

    5 x 5L, 5R Kettlebell row @ challenging, uninterrupted sets, brief rest between

    (Immediately into) 5 rounds of:

    5 Burpee
    5 Rocking chair
    @ (minimum) 15lb. W, 25lb. M
    5 Breaths rest (approx. :20 sec., used in no more than 2 rounds)

    Stay powerful and focused; Hunt the work, don’t hide from it. If chosen kettlebell row weight requires interruption or breaks position, adjust immediately and continue safely.

    And then, also immediately:

    200 Jumprope
    100 Mace front pendulum
    @ (minimum) 10kg. W, 12kg. M
    50 Straight jump @ 15lb. W, 25lb. M (use bumper plate)
    25 calories Airdyne

    Mindful breathing and efficient movement mitigate fatigue. Focused attention to detail also aids in doing so.

    You know what does NOT help us swim in deep water? Dejectedly looking at the sky, putting your hands on your knees and staring at the floor, panic breathing as if an evil spirit just entered your mouth, holding your hand on your heart like it’s doing something unusual…

    An old stand-by, but worth revisiting: If you were going to attack someone with the intention of destroying them, would it be the unfocused, listless, hands-on-knees version, or the squared-away, tired-but-composed, staring straight-forward, ready for more version?

    Funny question, easy answer. Hands off knees, off your back, ready for what’s next. Manage yourself.

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