physical. 09/12/17

    (Photo: Build without bias; What we like most is seldom what we need most… )


    5 x 7 @ (up to) 75% of 2RM, each with a full 3/1000 in top position

    If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion.

    Today: Perform 5 inchworm immediately following each set of deadlift, and rest as needed after the two movements are complete.

    Then, 10 rounds of:

    10 Stacked-hand kettlebell “Short swing” (5L, 5R) @ (up to) 1/2 BW
    10 Kettlebell halo + extension @ (up to) 35lb. W, 55lb. M
    :20 sec. rest

    Position and power govern weight; Hinge is a hinge, always, and locked-out is locked-out, always. Mitigate fatigue through rabid attention to detail and focus on exceptional position.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    And then, “Time under tension”:

    Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace

    Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!