physical. 08/11/15

    Lexis. Box jump test.
    Lexis. Box jump.

    Push press:

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

    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 range of motion always govern weight. Controlled, organized lock-out constitutes a completed rep.


    50/50 Kettlebell strict press:

    5 x 3L, 3R @ (up to) 30% of barbell push press 2RM (each hand)

    Alternate 3L, 3R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”.

    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.

    And then:

    Climb to a new 1RM box jump using warm-up sets of no more than 5 reps before adjusting height. Rest as needed, step down as desired, and keep total number of jumps under 25. (Ex. 5, 5, 3, 3, 1, 1, 1, 1… )

    And finally, at cool-down pace, 3 rounds of:

    1 minute Airdyne (Arms only)
    1 minute Airdyne (Legs only)