physical. 12/27/16

    With awareness, history can teach; With application it can also protect.

    Bench press:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 60%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Note: Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position, execution and range of motion always govern weight.


    36 Kettlebell halo + extension
    12L, 12R Kettlebell row
    12 Push-up
    9L, 9R Kettlebell row
    12 Push-up
    6L, 6R Kettlebell row
    12 Push-up
    3L, 3R Kettlebell row
    12 Push-up
    36 360 sit-up

    Weights for kettlebell halo + extension and row are self-scaled, challenging, and should not require more than short interruption during any set. Move seamlessly- quickly but not rushed. Rest today happens between pieces of work, not during (as usual- if rest were expected, it would be designated).

    And then, aggressively:

    72 revolutions Airdyne @ max effort
    36 Bodyweight row (Any variation)
    36 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
    72 Abmat sit-up (Weighted or unweighted)

    Complete in order, uninterrupted, and with intent. If rest is needed, keep it short and specific (3 breaths or less).

    And finally, “Time under tension”:

    Minimum 3 minutes Airdyne @ cool-down pace

    Alternate arms-only with full body in 5-calorie intervals.