physical. 06/22/15

    Wear the mark.
    Never above you, never below you, always beside you. FFF.


    3 x 5 @ 75% of 2RM from 06/10/15

    Rest as needed between sets. Today, each lift features a 2/1000 hold in an organized top position. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    Then, 4 rounds of:

    8 Pull-up/ Chin-up/ Mixed grip/ Varied implement
    8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
    1 minute rest

    The goal today is 8 challenging reps of each movement with attention to all details and range of motion throughout. Scale to ability, and change pull-up variation as desired by round- no coasting. Suggestions include: Weighted, L-pull-up, chest-to-bar, ropes, negative. No kip, no butterfly.

    And then:

    50 Kettlebell swing @ base weight (35lb. W, 55lb. M)

    And finally, minimum 10 minutes:

    Foot/ ankle/ achilles/ calf/ knee mobility