physical. 11/07/17

    (Photo: Quiet among the noise.)

    Back squat:

    Climb to a 2RM using warm-up sets of no more than 5 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. 5, 5, 3, 2, 2… ).


    Kettlebell push press:

    Climb to a 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed). Safety considered, goal should be matching weight on each side.

    Note: Achieving a 1RM/ 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight; “Locked-out”, whether it be standing up straight, or fully overhead, are non-negotiable positions. If in doubt, pause in position, and remove it.

    And then, 7 aggressive minutes of:

    5 Push-up
    50 Jumprope/ Burpee failure drill

    Each time we miss during the 50 reps due to form or fatigue, immediately perform 2 burpee and then resume work.

    Question: Would we rather hustle and push the pace while jumping rope and risk performing some burpees, or take the safe, slow route in an attempt to avoid them? Answering a question with a question: Are we here to truly improve mental and physical conditioning, or perform casual, low-intensity pseudo-aerobics?

    And finally, “Time under tension”:

    50 Lunge (stationary) @ cool-down pace w/ 15lb. W, 25 lb. M bumper + 25 Mace squat @ 8kg. W, 10kg. M

    Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back. Brace before you drop in each rep, just as if weighted. Develop good habits by practicing sound strategy.

    If designated squat weight is not a cool-down weight, adjust accordingly.

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