physical. 06/20/17

    (Photo: The subtleties of brutality.)

    Bench press:

    3 x 3 @ 85% of 2RM
    3 x 7 @ 65% of 2RM, each with a full 3/1000 in lock-out

    Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.

    Today: Perform 5 Inchworm and 5 pull-up immediately following each set of bench press, and rest as needed after the three movements are complete.

    Then, 3 rounds of:

    10 Kettlebell “Short swing” @ (up to) 85% of 5RM
    :20 sec. rest
    10 calories Airdyne
    @ 100%
    10 Inchworm
    20 Walking lunge
    @ 15lb. W, 25lb. M (use bumper plate)
    :20 sec. rest

    Keep rest to designated duration, and hustle in movement transitions. Airdyne calories are a sprint, not a jog;
    Visible drop in effort/ “Victim face”: 20 additional calories for the group; Never be the catalyst for “extra credit”.

    “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. Today, use weight designated above.

    Kettlebell swing reminder: 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.

    And then, “Time under tension”:

    L- hang/ knees-up hang + 50 cat/ cow stretch

    Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.

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