physical. 12/19/15

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    Bench press:

    4 x 8 @ (up to) 60% of 2RM

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.

    Today, focus on touch-and-go power from the bottom of the press, and hold a full 2/1000 in the lock-out at the top. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

    Then, as quickly as possible, 5 rounds of:

    15 Kettlebell “Short swing” @ 1/2 BW
    1 Sled drag (20 yd. @ BW)
    5 Breaths rest (approx. :15 sec.)

    ”Drag” = forward, and “Pull” = backward. Today, if time needed to complete sled drag in any round exceeds :20 seconds, perform 5 burpees prior to beginning rest. Do not extend rest beyond 5 breaths- safety considered, there is value to making yourself move. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

    And then, “Time under tension”:

    Farmer hold @ BW

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.