physical. 06/12/15

    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)

    LoneWolf Take “Lone Wolf and Cub” and mix with Little House on the Prairie, and you’ve covered most of what there is to know about respect, dignity, humility, courtesy, and composure in the face of adversity and danger. Fiction often mirrors reality; sometimes reality should closer mirror fiction…