physical. 06/12/15

By
Wolf Brigade
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Lone Wolf Cub
Mix "Lone Wolf and Cub" with "Little House on the Prairie", and you've got everything you need to know about respect, dignity, personal interaction, humility, courtesy, and composure in the face of danger. Fiction often mirrors reality, and sometimes reality should closer mirror fiction...

Pendlay row:

Climb to a new 2RM using sets of no more than 3 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ). Goal should be at least 70% of bench press 1RM.

Turkish Get-up:

2L, 2R @ 75% of current 1RM
1L, 1R @ 100 + % (Goal is achievement of new 1RM)

Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight does not increase any further. If needed, use up to 3 sets of 1L, 1R.

Then, 20 minutes of:

Quad/ anterior hip/ ankle mobility
Front rack position assessment/ adjustment/ improvement
(Tricep/ Forearm/ Wrist/ Pec)