physical. 06/01/17

    (Photo: “Power patience”: The willful act of standing hard and still while holding something that wants nothing more than to make you soften and move.)

    50/50 Kettlebell press:

    5 x 3L, 3R @ as heavy as possible in each

    Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Then, 5 rounds of:

    5L, 5R Kettlebell row
    3 Power clean
    1 Push press

    (Up to) 1 minute rest

    Kettlebell row: Each round is to be as heavy as possible for uninterrupted reps.

    Power clean + push press (barbell): In all but the rarest of circumstances, push press will govern weight. Adjust by round as needed- demand straight, strong lock-out in each rep.

    As always, with each lift, mechanics, position, and range of motion govern weight.

    Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.

    And then, 5 aggressive rounds of:

    3 Chin-up
    3 Sprint start

    (Up to) :30 sec. rest (used in no more than two rounds)

    Take only the rest you need to perform to your full ability in each round. Breathe, focus, and move with intent.

    Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately move to what’s next.

    And finally, “Time under tension”:

    5L, 5R Bottoms-ups Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight)
    + (Minimum)
    25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
    25 calorie Airdyne cool-down

    This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.

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