physical. 07/14/16

    Power clean.

    Power clean:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.


    6 Sled drag (20yd. each @ 50% BW)
    36 1-arm kettlebell swing @ 1/4 BW (switch arms as desired)
    48 Push-up
    60 Abmat sit-up
    @ 1/4 BW

    ”Drag” = forward, and “Pull” = backward. Goal is organized, aggressive movement, seamless transitions, and minimal rest. If designated weight in kettlebell swing or sit-up breaks position, adjust accordingly and continue safely.

    Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

    And then, “Time under tension”:

    6 rounds of:

    :30 sec. bottom of push-up hold
    60 Jumprope

    Today, push-up is held just off the ground in a true, locked-in plank. If position breaks, prop up on a box, racked barbell, or other low, flat surface and continue.