physical. 11/28/16

    Tom. Seattle.
    Tom. Seattle, Washington (2015).

    Deadlift:

    5 x 3 @ 85% + of 2RM

    Rest as needed between sets. Move as close to recent 2RM as possible for positionally sound, uninterrupted sets. Reminder: Even when lifting heavy, position, organized execution, and full range of motion always govern weight.

    Today: Perform 10 push-up and 10 kettlebell swing @ max 35lb. W, 55lb. M immediately following each set of deadlift. Rest as needed once the three movements are complete.

    Then:

    Kettlebell row:

    5 x 3L, 3R @ as heavy as possible in each set

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

    And then, as quickly as possible, 3 rounds of:

    30 1-arm kettlebell swing @ (up to) 1/3 BW
    20 Abmat sit-up @ same
    10 Burpee
    5 breaths rest
    (no more than :20 sec.)

    Move deliberately and aggressively, and attempt no rest outside the short, designated duration in each round. If position breaks or set requires interruption at chosen weight, adjust one interval and continue.

    Keep kettlebell anchored at the solar plexus or above in each and every rep of Abmat sit-up.

    Reminder: Pace does not (or, should not) alter position/ execution.

    And finally, “Time under tension”:

    Underhand bodyweight row hold (Use barbell + chin-up grip for hold) + minimum 20 calories Airdyne @ cool-down pace

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.