physical. 10/17/17

    (Photo: Standardization.)

    Bench press:

    5 x 2 @ (up to) 95% of 2RM, each with a full, organized, stopped 2/1000 in top position
    2 x 10 @ 50%

    Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “5 x 2″, 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.

    Then, 10 rounds of:

    10 Kettlebell halo + extension @ (up to) 1/4 BW
    2 Pull-up

    Extension will govern weight in each round; Insist on straight, strong wrists and a stop of motion with arms locked-out in each rep.

    Hard work, thorough positional evaluation and improvement, and scaled-to-full-ability pull-up in each round.
    No lazy lifts, no easy reps. If rest is needed, keep it short and specific.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    And then, 5 aggressive minutes of:

    50 Jumprope (or 30 high-knee jumprope)
    5 Burpee (or 3 burpee broad jump, with jumprope in-tow)

    No rest in a five-minute conditioning piece; Anything over three breaths by any member of the group for any reason other than physical safety equals an additional minute for the entire group; Never be the catalyst for extra credit. Mind your mind, and hunt the work.

    And finally, “Time under tension”:

    One-minute Farmer hold @ BW + 25 Goblet squat @ 35lb. W, 55lb. M + 25 Mace Good Morning @ self-scaled

    Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.

    Goblet squat: If designated weight is not a cool-down weight, adjust accordingly.

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