physical. 10/11/16

    Swing vs. Row
    Group. 1-arm kettlebell swing vs. 3/1000 bodyweight row.

    Bench press:

    5 x 3 @ (up to) 90% of 2RM
    3 x 3 @ 75%

    If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Today: Perform 1L, 1R Turkish Get-up (@ up to 60% of 1RM) immediately following deadlift, and then rest after both movements are complete.

    Then, as quickly as possible, 9 rounds of:

    9 Kettlebell swing @ 55lb. W, 70lb. M
    6 Slam ball @ (up to) 40lb. W, 50lb. M (start ambitious- if set requires interruption, adjust one interval down)
    3 Burpee

    Move in sound, powerful, and efficient positions. No designated rest here- if needed, take after burpee, and keep to 3 breaths or less (no more than :15 sec.).

    And then “Time under tension”:

    25 Dowel partial pull-over + 50 Hollow rock

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.

    Break during hollow rock as needed to maintain integrity of movement; No lazy reps.