physical. 10/28/15

    “The healthy ego helps guide us, but an unhealthy one can steer us right off the path; Keep it in the passenger seat, not behind the wheel.”


    3 x 7 @ 75% of 2RM
    3 x 5 @ (up to) 75%

    If sets of 7 are mechanically sound and uninterrupted, stay at designated 75% for sets of 5. If position erodes or excessive rest is required during set, adjust weight and continue.


    Kettlebell Good Morning:

    4 x 5 @ as heavy as possible in each (minimum 1/2 BW)

    Rest as needed between all sets in both movements. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.

    Then, as quickly as possible, 2 rounds of:

    25 1-arm kettlebell swing @ 35lb. W, 55lb. M (Left)
    :15 sec. rest
    25 1-arm kettlebell swing @ 35lb. W, 55lb. M (Right)
    15 Burpee
    15 Straight jump
    15 Push-up
    1 minute rest

    Pace should be vicious, position should be meticulous. Take no rest outside of the designated durations. If designated weight breaks position in kettlebell swing, adjust one interval down and continue safely.