physical. 10/21/16

    Not-so-basic basics.

    Mace front pendulum:

    4 x 50 @ as heavy as possible in each

    If done correctly, and started ambitiously, weight should need to change within 4 sets. Rest as needed between sets. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, as quickly and violently as possible:

    15 Tire flip
    10 Inchworm
    15 Suitcase deadlift
    @ minimum BW
    10 Walking inchworm
    5 Tire flip
    5 Inchworm
    5 Suitcase deadlift
    @ minimum BW
    5 Walking inchworm

    Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

    Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

    And then, “Time under tension”:

    50 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)

    Airdyne: Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.