physical. 06/11/16

    Group. Bring a friend.
    Thank you to all that attended and enjoyed our bring-a-friend day this morning. Hard work was done, movement was improved, progress was made; Tip of the iceberg.

    Pendlay row:

    3 x 3 @ (up to) 95% of 2RM
    1 x 7 @ 75%
    3 x 5 @ 60%

    Rest as needed between sets. If sets of 3 require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 rounds of:

    3L, 3R Elevator sit-up @ as heavy as possible in each
    :30 sec. rest

    Position considered, each 6-rep set is as heavy as possible, using 1/4 bodyweight as a baseline. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.

    And then:

    “Airdyne Races”

    :15 Airdyne sprint (In a group)

    Count revolutions- most in :15 seconds “wins” and stays on the bike.

    The rest proceed immediately and urgently to a round of:

    5 Kettlebell deadlift @ BW
    5 Push-up

    Each round of deadlift/ push-up must be preceded by :15 seconds on the Airdyne @ 100%.

    The game doesn’t end until you have completed 50 reps (minimum 5 rounds of racing, win or lose).

    Today, your reward for winning is more hard work.
    Do your best to prolong the imminent.