physical. 05/21/15

    Push press:

    3 x 5 @ (up to) 75% of 1RM

    Then:

    Kettlebell push press:

    1 x 5 @ 40-50% of barbell push press 1RM (Left)
    1 x 5 @ 40-50% of barbell push press 1RM (Right)
    1 x 3 @ 40-50% of barbell push press 1RM (Left)
    1 x 3 @ 40-50% of barbell push press 1RM (Right)

    Rest as needed between all sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. If imbalance is identified in single-arm press, make necessary skill work adjustments in the coming weeks.

    And then, on a 10 minute descending clock, get as far as possible:

    15 Slam ball + 15 Abmat sit-up @ 40lb. W, 50lb. M
    10 Lateral medicine ball throw (Wall, no partner- 15lb. W, 20lb. M)
    20 Slam ball + 20 Abmat sit-up @ 30lb. W, 40lb. M
    10 Lateral medicine ball throw
    25 Slam ball + 25 Abmat sit-up @ 20lb. W, 30lb. M
    10 Lateral medicine ball throw
    30 Slam ball + 30 Abmat sit-up @ 15lb. W, 20lb. M
    10 Lateral medicine ball throw
    35 Slam ball + 35 Abmat sit-up @ 10lb. W, 15lb. M
    10 Lateral medicine ball throw

    Hammer mechanics, standardize breathing, and hustle throughout. Goal is always high-quality completion, and never running out the clock.

    Change.Not allowing arrogance or false bravado to enter into your training mindset is simply step one in digesting the message above. Just as important is being sure that our perception does not automatically become our reality, and that our confidence is rooted in what we have developed the ability to learn, not simply what we think we already have.