physical. 09/23/15

    Bench press:

    5 x 2 (up to) 90% of 2RM
    2 x 10 @ 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 “5 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, with as few trips as possible to the ground:

    Accumulate 5 minutes double kettlebell rack hold
    (W- 35lb. x 2, M- 55lb. x 2)

    Rest as little as possible, not as much as you’d like to- when weights leave the rack position, clock stops.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Bar hang (Overhand, in a strong hollow position)
    (alternating with)
    V-up

    Each drop from the bar in the hanging rounds = 10 burpee. Count reps in all 4 V-up rounds- keep effort high and pace strong, and attempt to match throughout.

    Group. Rack holdRack hold. Non-glamorous building of strength and will.