physical. 07/06/17

    (Photo: The details; Bringing a pellet gun to a gunfight may look the part, but the truth unfolds quickly when the trigger is pulled.)

    50/50 Kettlebell press:

    5 x 2L, 2R @ as heavy as possible in each
    5 x 1L, 1R @ as heavy as possible in each

    Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Today: Perform 2 “Squat complex” @ (minimum) 1/4 BW immediately following each set of press, and rest as needed once complete.

    Squat complex: Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.

    Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.

    1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.

    Then, 20 minutes of:

    1 minute Farmer hold
    10 calories Airdyne @ 100%
    2 reps “Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
    (Up to) 1 minute rest

    Transition quickly, and keep rest to designated duration in each round. If less than one minute rest is needed to complete the next round at highest quality, take less.

    Hollow position complex: Goal is completion of each rep (4 + 4 + 4 = 1 rep) without breaking position. Today, if needed, rest no more than :20 sec. between each rep. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.

    And then, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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