physical. 12/21/16

    Plank
    Moving through something en route to something else is often not enough immersion to teach an adequate lesson; Sometimes we need to bathe in it in order to absorb it.

    5 rounds of:

    10 Bench press @ (up to) 60% of 2RM
    5L, 5R Kettlebell row @ (up to) 75% of above
    10 Kettlebell “Short swing” @ (minimum) 1/2 BW
    (Up to) 2 minutes rest

    If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Then, 5 minutes of:

    2 Pull-up
    :15 sec. rest

    Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard, and get out what you put in.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    Then, choose either 50 reps or 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

    50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

    Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

    And then, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.