physical. 09/01/16

    We're too serious. Got it. Thinking is over-rated. Got it. Fitness is just supposed to be fun. Got it.


    3 x 3 (up to) 95% of 2RM
    1 x 10 @ 65% (use double overhand grip)
    1 x 15 @ 40-50%

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    Today: Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift, and then rest after both movements are complete.


    12 Pull-up
    18 Medicine ball throw
    9 Pull-up
    18 Medicine ball throw
    6 Pull-up
    18 Medicine ball throw
    3 Pull-up
    18 Medicine ball throw

    Scale pull-up to ability for uninterrupted sets, and transition quickly and aggressively to medicine ball.

    Performed casually or too light, the medicine ball thrown today is not enough work. Recommended weights are 16lb. + W, 20lb. + M. Smash the ball through the wall in powerful, organized positions, and get out what you put in.

    And then, “Time under tension”:

    25 Dowel partial pull-over + 50 Hollow rock

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.