physical. 12/21/17

    (Photo: An untoiled body is a torture to the soul.)

    Pendlay row:

    5 x 9 @ (up to) 70% of 2RM

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 9″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    Then, 5 rounds of:

    1 minute double kettlebell rack hold @ 1/2 BW
    :20 sec. kettlebell deadlift hold @ BW, in top position (ideally, single kettlebell)
    1 minute plank hold (One-arm plank hold if desired)
    :20 sec. bar hang/ L-sit
    10 Push-up

    Transition seamlessly from movement to movement, mind the pick-ups and put-downs, and work to full ability in every movement, each round; Anything less is time spent better doing something else. Somewhere else.

    And then, “Time under tension”:

    (Timed) 10-calorie Airdyne sprint + 250 jumprope + (not timed) 100 yd. Farmer walk @ (minimum) 1/2 BW (50% in each hand)

    Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

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