physical. 12/11/17

    (Photo: Cross-training; If it’s in a diagram, it has to be true… )


    3 x 3 @ (up to) 85% of 2RM
    5 x 2 @ 75%, each with full, stopped 5/1000 @ top


    Bench press:

    3 x 3 @ (up to) 85% of 2RM
    3 x 5 @ 75%
    1 x 15 @ 50%

    If sets require interruption, 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 execution always govern weight. Attentive set-ups and re-sets, and violence of action in each lift; Soft equals sketchy, and casual equals useless.

    Today: Perform 2 pull-up + 3L, 3R kettlebell row @ (up to) 1/2 BW immediately following each set of deadlift/ bench press, and rest reasonably after the three movements are complete.

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


    Though output may change, effort should remain at 100% in each and every round.

    And finally, “Time under tension”:

    (Timed) 10-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + 25 Dowel partial pull-over + 25 calories Airdyne @ cool-down pace + 25 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!