physical. 10/31/16

    Position is position.

    Pendlay row:

    5 x 3 @ as heavy as possible in each (minimum 85% of 2RM)

    Rest as needed between sets. Although directive is as heavy as possible, sound position and full range of motion always govern weight.


    1-arm kettlebell row:

    3 x 7L, 7R @ (up to) 60% of heaviest lift above

    Ambitious, powerful, uninterrupted sets. Rest as needed between. When scheme is listed as “3 x 5L, 5R”, it always refers to “Sets” x “Reps”.

    And then, as quickly as possible:

    25 Kettlebell high pull @ minimum 1/2 BW
    25 Slam ball @ 15lb. W, 25lb. M
    25 Jumping pull-up
    25 Abmat sit-up
    @ 1/2 BW
    25 calories Airdyne
    1 minute rest
    25 calories Airdyne

    Take as little rest as possible. If needed, keep it short and specific (3 breaths or less). If designated weight compromises position/ execution, adjust accordingly and continue safely.

    And finally, “Time under tension”:

    25 Dowel partial pull-over + 25 cat/ cow stretch

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.