physical. 06/05/17

    (Photo: “How much can you know about yourself if you’ve never been in a fight?” ― Chuck Palahniuk, Fight Club )

    Back squat:

    5 x 5 @ (up to) 80% of 2RM

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 7 rounds of:

    3 Squat complex (Weighted)
    9 Underhand bodyweight row
    :30 sec. rest

    Squat complex weight is self-scaled, and should pose a significant challenge in each round. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.

    Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.

    1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.

    And then, 5 minutes of:

    1 Squat complex (Unweighted)
    3 Push-up

    Transition immediately and efficiently; Accumulate as much quality work as possible by making yourself move constantly.

    And finally, “Time under tension”:

    (Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
    25 calorie Airdyne cool-down
    (Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)

    Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
    Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.

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