physical. 05/13/15

    Bench press:

    4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

    Rest as needed between sets. If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.


    Pendlay row:

    1 x 12 @ heaviest set from above

    Set may be broken into 2 x 6 if needed. If range of motion fails, make a minor weight adjustment and continue.

    And then:

    20 Turkish Get-up @ 50-60% of 1RM (5L, 5R x 2)

    Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

    And finally, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Battle rope

    If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

    Kelly. Squat.Kelly. Squat.