physical. 05/24/17

    (Photo: Camaraderie, physicality… adorability? No, that’s not it… )

    Bench press:

    3 x 3 @ 85% of 2RM
    3 x 5 @ (up to) 70%

    Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a stop of motion.

    Then, 5 rounds of:

    3 Kettlebell clean (Left)
    :30 sec. rack hold (@ top of 3rd clean)
    3 Kettlebell clean (Right)
    :30 sec. rack hold (@ top of 3rd clean)
    5 Burpee
    5 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
    :15 sec. rest
    5 Burpee
    5 “Floor to feet”

    (Optional) :15 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 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!