physical. 11/06/17

    (Photo: You may have the guts, but the guts need fuel… )

    Deadlift

    (then)

    Press:

    Climb to a new 2RM in both lifts using warm-up sets of no more than 3 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 3, 3, 3, 2, 2, 2… ).

    Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight; “Locked-out”, whether it be standing up straight, or fully overhead, are non-negotiable positions.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    1-arm kettlebell swing

    Weight is self-scaled and moderate; Adjust left-to-right each round. Count and attempt to match reps throughout; Though output may change, effort should remain at 100% in each and every round.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    And finally, “Time under tension”:

    30 Dowel partial pull-over + 30 Mace Good Morning @ minimum 10kg. W, 12kg. M + 30 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 heavy push/ pull day, and improving position for next time.

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