physical. 09/21/16


    Pendlay row:

    7 x 5 @ 75% of 2RM

    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 “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Today: Perform 3 Pull-up and 5L, 5R 1-arm 360 (or 10 light kettlebell halo) immediately following each set of Pendlay row. Rest as needed once the three movements are complete.


    20 Kettlebell “Short swing” @ 2 intervals down from 5RM
    5 breaths rest
    20 Kettlebell “Short swing”
    @ 1 interval down from above
    5 breaths rest
    20 Kettlebell “Short swing”
    @ 1 interval down from above
    5 breaths rest
    20 1-arm kettlebell swing
    @ 1/4 BW (switch arms as desire)
    20 Bodyweight row
    20 Inchworm

    Take no rest outside of designated durations.

    Kettlebell swing reminder: Power and position govern weight- 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.

    ”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.

    1 minute rest, and then as quickly as possible:

    30 calories Airdyne
    1 minute rest
    20 calories Airdyne

    There is no pacing or rest here- bite down, breathe in, and drive the bike.

    And finally, “Time under tension”:

    50 cat/ cow stretch + Airdyne @ cool-down pace (minimum 20 calories)

    Cat/ cow is geared to re-open posture after a heavy day and provide a simple movement-based cool-down; Don’t check out.