physical. 08/10/15

    Science. Violence.


    3 x 5 @ 85% of 2RM
    1 x 7 (up to) @ 75%
    1 x 9 @ (up to) 60%

    Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.


    1L, 1R Turkish Get-up @ 90% of 1RM
    4L, 4R Turkish Get-up @ 75% of 1RM

    Rest may be taken between reps, but sets are to be completed as 1L, 1R, and 4L, 4R. Position considered, weight for 4’s starts and stays at 75%.

    And then:

    12- 10- 8- 6- 4- 2- of:

    Underhand bodyweight row

    Attempt to work “In a phone booth”– strategize stations to minimize transition time between movements. When rest is needed, keep it short and specific, and take it after completing a set of each movement.

    And finally:

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

    Used today as an active cool-down and positional reinforcement, break as often as needed, and insist on each rep meeting all criteria for an excellent kettlebell swing.

    Also strongly recommended in preparation for the week ahead:

    Foot/ ankle/ achilles/ calf/ knee mobility