physical. 05/02/17

    (Photo: Nothing casual, nothing unintentional, nothing lackadaisical; Without suitable intent, every move you make is merely an improvable attempt.)

    Front squat:

    3 x 3 @ 85% of 2RM
    2 x 5 @ (up to) 75%
    1 x 9 @ 60%

    Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.


    Kettlebell clean:

    3 x 3L, 3R @ as heavy as possible
    2 x 5L, 5R @ 2 intervals down from heaviest
    1 x 9L, 9R @ 3 intervals down from heaviest

    Make ambitious choices, and adjust weight/ omit under-lifted sets as needed. Conversely, if sets require rest/ interruption, make as minor an adjustment as needed and complete the next uninterrupted.

    When scheme is listed as “2 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Rep is complete when kettlebell has landed and stopped in an organized rack position.

    And then, as quickly as possible:

    60 Slam ball @ 15lb. W, 25lb. M
    30 Bodyweight row
    15 Airplane push-up

    There is no rest to be taken here; Stay composed, breathe like you know how, and hustle until you’re done. Demand both strong pace and meticulous mechanics.

    Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates.

    And finally, “Time under tension”:

    (Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
    25 calorie Airdyne cool-down
    (Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)

    Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
    Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.

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