physical. 12/30/14

    Time, the destroyer.
    Time, the destroyer.

    Bench press:

    4 x 8 @ 60% of 1RM

    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, 3 rounds (or 12 minutes) of:

    30 1-arm kettlebell swing @ 25lb. W, 45lb. M (Switch arms as desired)
    20 Rocking chair @ 25lb. W, 45lb. M- use bumper plate
    15 calorie row

    Hammer position, standardize breathing, and move fast. Goal is always completion, and never expiration of the clock.