physical. 11/29/16

    Conditioning requires... conditioning; Take just what you need, not what you want.


    3 x 3 (up to) @ 90% of 2RM
    3 x 5 @ (up to) 75%

    Rest as needed between sets. If sets require interruption at designated weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 rounds of:

    5L, 5R Kettlebell push press @ as heavy as possible in each set
    10 Kettlebell halo + extension @ (up to) 50% of above
    5 Chin-up
    (Minimum) 1 minute rest

    If position breaks, range of motion shortens, or pressing sets require interruption, adjust accordingly and continue safely. Reminder: Again, position and range of motion always govern weight, and locked-out/ overhead is not a relative position.

    And then, 7 minutes or 7 rounds, whichever comes first:

    50 Jumprope
    20 revolutions Airdyne
    @ 100%
    5 reps “GYAOTG”

    Goal is completion of 7 rounds, not running out the clock at 7 minutes.

    Today, “Get your ass off the ground” options are: Rocking chair, front roll, or, if absolutely needed, burpee.

    And finally, “Time under tension”:

    Overhead/ squat mobility (choose what you need most) + 30 calories Airdyne @ cool-down pace

    There is no specific duration here, but in this case, less is not more- Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.