physical. 06/18/16

    Clarity.

    Bench press:

    3 x 5 (up to) 80% of 2RM
    1 x 10 @ 60%
    1 x 15 @ 30-40%

    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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then:

    3 x 20 Kettlebell “Short swing” @ 1/2 BW

    Position considered, weight starts and stays at 1/2 BW. If kettlebell swing weight does not pose a significant challenge, add a Power swing component by dragging the weight down just as viciously as you drive it up.

    Reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

    And then, as quickly as possible:

    10 Sled drag (20yd. each @ 40% BW)

    ”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.

    And finally, also as quickly as possible, 20 rounds of:

    5 Hollow rock
    1 Plyometric push-up
    :05 sec. rest

    Transition seamlessly and with dexterity from hollow to push-up.
    :05 sec. = 1-2 breaths.