physical. 05/01/17

    (Photo: Focus, positional awareness, intent to injure… Is there any other way to lift something that’s actually heavy?)


    5 x 2 @ (up to) 85% of 2RM
    2 x 10 @ 60%
    1 x 15 @ 40-50%


    Pendlay row:

    3 x 10 @ (up to) 70% of 2RM
    1 x max rep @ 60%

    Rest as needed between sets of both movements. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.

    Then, 5 attentive, aggressive rounds of:

    20 Kettlebell swing @ (up to) 55lbs. W, 70lbs. M
    20 Push-up
    :20 sec. rest
    :10 sec. breath-held

    Attempt no rest outside of designated duration. If sets require more than a single, brief interruption, scale accordingly and continue safely. Hold breath with the intention of reinforcing strong bracing strategy and challenging the next rounds of conditioning.

    Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    And then, 5 minutes of:

    50 Jumprope
    1 Inchworm

    Move constantly. Breathe consistently. Get out what you put in; Hunt the work, don’t hide from it.

    And finally, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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