physical. 05/25/16

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    Kettlebell suitcase deadlift: 1 x 10 @ as heavy as possible
    Kettlebell “Short swing”: 3 x 10 @ minimum 1/2 BW

    Rest as needed between sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have.

    ”Short swing” simply 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, position considered, use 1/2 BW as a baseline.

    Then, 5 rounds of:

    10 Kettlebell swing @ 55lb. W, 70lb. M
    20 yd. sprint
    10 Medicine ball throw
    (Partner or wall– 12lb. W, 16lb. M)
    20 yd. sprint
    (Appropriate rest- no more than 1 minute)

    Time each round, and work hard to drop as little as possible. Goal is technical, powerful, high-paced work- rest as needed in order to perform each round to full ability.

    Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    And then, “Time under tension”:

    Bodyweight row hold (Any anchor, any hand position- challenge yourself)

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.