physical. 09/10/15

    Excel.

    Bench press:

    3 x 5 @ 75-80% of 2RM
    1 x max rep @ 60%, each rep with a full 3/1000 at the top

    Rest as needed between sets. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 rounds of:

    15 Kettlebell swing
    10 Kettlebell deadlift @ same
    5 Pull-up (Scaled to ability in each round)
    1 minute rest

    Kettlebell swing: Weight starts at 75+% of 5RM kettlebell “Short swing”, and decreases one interval each round. Each set should be positionally sound, violent, and challenging, and may feature up to 2 short interruptions if needed. Pull-up: Scale variation and/ or implement to ability in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    And then, in less than 2 minutes, complete:

    40 revolutions Airdyne
    20 Jumping pull-up
    10 Straight jump

    Breathe, focus, and move fast- take missing the clock off the table as an option.