physical. 10/25/17

    (Photo: …eat, rest, recover, repeat… )

    Bench press:

    3 x 7 @ (up to) 75% of 2RM, each with a full, organized, stopped 2/1000 in top position
    3 x 5 @ 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 “3 x 7″, 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

    Today: Perform 5 Pull-up and 10 mace 360 (or 10 light kettlebell halo) immediately following each set of bench press, and rest as needed after the three movements are complete.

    Then, 10 rounds of:

    1L, 1R 2-count Turkish Get-up @ (up to) 50% of 1RM
    5 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe management)

    Move and pause in organized positions. Attempt as little rest as possible, and adjust weight as needed if position breaks in either movement.

    Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

    And then, “Time under tension”:

    One-minute farmer hold @ one interval above BW + 50 Hollow rock (maximum :20 sec. between sets of 10)

    Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just over 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.

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