physical. 06/15/17

    (Photo: Instead of “Victim face“, we’ll call this “Attacker face”… )

    Front squat:

    5 x 5 @ (up to) 75% 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.

    Today: Perform 10 push-up immediately following each set of squat, and rest as needed after the two movements are complete.

    Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.


    25 Double kettlebell front squat @ (recommended) 50% of heaviest above
    25 Kettlebell high pull + Goblet catch @ same
    50 calories Airdyne

    Take only the rest you need. Focus on an organized, powerful kettlebell swing clean into an aggressive, organized rack position for front squat; Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely. Conversely, if 50% of today’s front squat does not pose a significant challenge, adjust accordingly and continue progressively.

    50 calories is a sprint, not a jog; Even if output drops, effort stays the same.

    And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:


    Today, each miss during a work round equals an additional work round! Stay composed, mind mechanics, and avoid extra credit.

    And finally, “Time under tension”:

    25 calorie Airdyne cool-down
    (Minimum) 1 mobility position (Diagnose/ improve)

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