physical. 05/16/17

    (Photo: Like a criminal, stalking an unsuspecting victim… )

    Power clean:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.

    Then, 7 rounds of:

    5 Kettlebell high-pull + Goblet catch (each with 5/1000 @ top)
    7 Kettlebell deadlift @ same weight
    (Up to) 1 minute rest

    Each round of high pull + Goblet catch is to be as heavy as possible- 5/1000 hold may govern weight. Clearly identify and apply the difference between the starting positions between the two lifts.

    And then, 5 rounds of:

    5 Rocking chair
    7 Abmat sit-up

    Today, entire drill is performed with a bumper plate in-hand (15lb. W, 25lb. M). Transition between movements with dexterity, and safety considered, do not allow plate to touch the ground; Hold aggressively in front of your chest, not lazily at your hips.

    Each touch of hands to the ground: 10 burpee, accumulated and completed at the end.

    And finally, “Time under tension”:

    20 Dowel partial pull-over + 20 calorie Airdyne @ cool-down pace

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.

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