physical. 08/05/15

    Nick. Full-range high pull.
    Nick. Full-range high pull.

    Bench press:

    5 x 3 @ (up to) 90% of 2RM
    1 x 7 @ (up to) 75%

    Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

    Then, 4 rounds of:

    6 Pull-up
    12 Kettlebell swing @ (up to) 75% of 5RM
    4 Pull-up
    12 1-arm or H2H kettlebell swing @ 50% of above

    Pull-up: Scale variation and/ or implement to ability in each round. Advanced suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Kettlebell swing: Sets should be challenging but uninterrupted.

    And then:

    30 calories Airdyne (Arms only)

    Use your arms, but drive with your body- mid-line is the power source, limbs are just the extension cords.