physical. 10/31/15

    Year of the goat.

    Back squat:

    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% of 5’s. If position erodes or excessive rest is required, adjust weight and continue. Rest as needed between sets. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 3 rounds of:

    7 1-arm kettlebell row (Left)
    :20 sec. rest
    7 1-arm kettlebell row (Right)
    :20 sec. push-up hold (Bottom position- chest and hips off the ground)
    1 minute rest

    Weight may begin at up to 40% of recent bench press 2RM, and decreases in each round, as position breaks, or if sets require interruption (Ex. 2RM bench press = 260lb. 40% = 106lb. kettlebell).

    And then, 5 rounds, timing each:

    1 Sled drag (20 yd. @ BW)
    10 calories Airdyne

    ”Drag” = forward, and “Pull” = backward. Rest as needed between sets, and attempt to match output in each; Matching effort should go without saying.

    And finally, as quickly as possible:

    50 Abmat sit-up @ 10lb. W, 15lb. M (Use bumper plate)

    Today, weight is locked out in front throughout each rep- hands at chest level, arms straight. Break only when posture erodes or lock-out fails. Concept: As you sit up, pull your shoulders down. Goal is rock-solid upper body position, forcing the guts to do all the work.