physical. 05/19/15

    “The most precious etchings of caring can be traced not in the scope of its message, but in the integrity of its purpose.” ― Johnathan Jena

    Pendlay row:

    5 x 5 @ (up to) 60% of bench press 1RM

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


    Kettlebell Short swing“*

    2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM)
    2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
    1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
    1 x 20 @ 45lb. W, 62lb. M
    1 x 20 @ 35lb. W, 55lb. M

    Rest :60 seconds between each set. Though weights specified should be utilized if possible, position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.

    And then:

    30 calories Airdyne @ as fast as possible
    1 minute @ 60% of max RPM from above
    3 minutes @ 30% of max RPM from above
    1 minute arms only

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.