physical. 12/26/17

    (Photo: Physicality makes a dent; Philosophy makes a cut.)

    25 Kettlebell deadlift @ BW

    Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality.

    Then, barbell skill work:

    Set-up, initiation, order-of-operations, re-set.

    Standardize positions (starting with addressment of bar on the ground/ in the rack), count and minimize steps in set-up, replicate each time.

    Goal should be minimal movement(s) prior to initiation; No wasted steps, no wasted energy.

    5 sets of each movement, no more than 5 reps, no more than 40% of 2RM, in order:

    Deadlift
    Squat
    Bench press
    Press

    Do less, focus more. If one lift is stuck but un-layering, or progressing quickly, stay and allow the process to continue. If we are muddling and soft-handing through the details of barbell lifts, we are lifting less and risking more than we need to; Address it like you mean it, and lift it like you’re trying to hurt it.

    And then, “Time under tension”:

    5 minutes Airdyne @ 30-40% of max RPM

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