physical. 09/12/16

    Bench press:

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

    If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Today: Perform 3 pull-up (full-range and scaled to full ability) and 5L, 5R 1-arm kettlebell row @ 1/4 BW immediately following each set of bench press. Rest as needed once the three movements are complete.

    Then, 9 rounds of:

    3 Double kettlebell front squat @ as heavy as possible in each
    :30 sec. rest

    If needed, make weight adjustments during rest to complete strong, uninterrupted sets. As above, position and range of motion always govern weight.

    And then, as quickly as possible:

    25 calories Airdyne @ 100%
    25 Push-up

    Breathe, focus, and move like you’re being chased. Pace does not change range in push-up; If we’re paying attention, it shouldn’t need to.

    Group. ReadyGroup. Ready.