physical. 05/09/17

    (Photo: We need to open more than one door, to find something worth looking for…)


    5 x 3 @ as heavy as possible (suggested at 90% of 2RM), each with 2/1000 locked-out overhead
    1 x 5 @ 75% of heaviest above


    50/50 Kettlebell strict press:

    3 x 3L, 3R @ (up to) 50% of heaviest press from above

    Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Then, 5 rounds of:

    1 Kettlebell clean (Left)
    :30 sec. rack hold
    5 Burpee
    1 Kettlebell clean
    :30 sec. rack hold
    5 Burpee

    (Optional) :30 sec. rest

    Kettlebell clean/ hold weight is scaled to ability (recommended at minimum 1/2 BW) and may adjust by round as needed. Even in fatigue, the burpee should never become a wiggly, flailing mess; move both powerfully and attentively.

    And then, “Time under tension”:

    50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light)

    Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.

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