physical. 05/09/15


    (Charles Bukowski.)

    Power clean:

    3 x 3 @ (up to) 85% of 1RM
    2 x 5 @ (up to) 70%
    1 x 9 @ (up to) 50% (perform as double kettlebell swing clean)

    Rest as needed between all sets. If a set requires interruption or position breaks, make as minor a weight adjustment as needed and re-do it uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

    Then, 4 rounds of:

    8L, 8R 1-arm kettlebell row
    12 Burpee
    (Up to) 1 minute rest

    1-arm kettlebell row: Today, weight decreases one interval each round- round 1 starts as heavy as possible for 8 uninterrupted reps each side, and then moves down in each remaining round (Ex. Round 1: 88lb., Round 2: 79lb. Round 3: 70lb., Round 4: 62lb., Round 5: 53lb.).
    Burpee: Today, perform any burpee variation you choose, and alternate by round as desired. Suggestions include: Burpee broad jump, “Surf burpee”, lateral burpee, burpee box jump.
    Rest: Today, output dictates duration of rest. Heavier weight, vicious pace = more rest. Lighter weight, less vicious pace = much less. Earn the added rest.

    And then, on a 3- minute descending clock and with a 50-calorie Airdyne penalty for non-completion, perform:

    5 Slam ball @ 40lb. W, 50lb. M
    10 calorie Airdyne
    20 Bodyweight row (Switch hand position as desired during set)
    30 Abmat sit-up @ 15lb. W, 25lb. M

    Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.