physical. 06/19/17

    (Photo: “He ain’t heavy Father.. he’s m’ brother”)

    Back squat:

    10 @ 60% of 2RM
    8 @ 65%
    6 @ 70%
    4 @ 75%
    2 @ 85%
    2 x 2L, 2R @ as heavy as possible (as kettlebell back squat)

    Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. When scheme is listed as “2 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 6 rounds of:

    4 Kettlebell halo + extension @ as heavy as possible
    :20 sec. rest

    Change direction each rep, and remember that lock-out governs weight in each round; If lower body is needed to “push press” the extension, or wrists bend under chosen weight, adjust appropriately and continue safely.

    And then, as quickly as possible, 10 rounds of:

    4 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
    8 “Prison”/ Banded Abmat sit-up
    100 Jumprope

    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!