physical. 11/21/17

    (Photo: He tells a story that you may or may not want to hear… )

    Bench press:


    3 x 5 @ (up to) 80% of 2RM
    3 x 5 @ 60- 70%
    1 x 10 @ 50%

    Rest reasonably between sets. If a set requires interruption, make as minor a weight adjustment as needed prior to the next. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion

    Today: Perform 5 push-up and 10 mace 360 (or 10 light kettlebell halo) immediately following each set of bench press, and rest as needed after the three movements are complete.

    Then, 5 rounds of:

    1L, 1R 2-count Turkish Get-up @ (up to) 80% of 1RM
    10 Walking lunge @ same weight (anchored any way you choose)
    5 Rocking chair @ (up to) 1/4 BW (use any implement that allows for safe management)
    :20 sec. rest

    Move and pause in organized positions. Attempt as little rest as possible, and adjust weight as needed if position breaks in either movement.

    Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

    And then, “Time under tension”:

    One-minute Farmer hold @ one interval above BW + 30 Mace Good Morning @ self-scaled (2 x 15)

    Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.

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