physical. 12/06/14

    Bench press:

    5 x 5 @ 75-80% of 1RM

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    Then:

    Kettlebell high pull/ Goblet squat

    5 x 7 @ (up to) 50% BW

    High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption.

    And then:

    Tabata races (:20 sec. work/ :10 sec. rest x 8)

    With a partner or in a group, select a non-barbell conditioning movement, and (as in normal Tabata intervals) perform as many reps/ designated measure as possible for as many rounds as possible. Today: The person that sustains output the longest is the winner, and selects the next movement (perform up to 3). If needed, extend beyond the standard 8 rounds to determine a winner. All weights, heights, and movement variations are standardized throughout the group. Work hard, and remember that impressive pace requires the coordination of excellent mechanics, strong breathing, and appropriate tension.

    Death. Softgoods (including “Life” and Death T-shirts) available here.