Day 286 Of 360
Rest as needed between sets, and use 2-3 warm-up sets (no more than 10-12 reps each) to determine working weight. If sets require interruption, adjust as little as needed to complete next set uninterrupted.
When the scheme is listed as “3 x 20″, it always refers to “Sets” x “Reps.”
Reminder: Strong position, organized execution, and a full range of motion always govern weight.
Day 286 Of 360
Rest as needed between sets, and use 2-3 warm-up sets (no more than 10-12 reps each) to determine working weight. If sets require interruption, adjust as little as needed to complete next set uninterrupted.
When the scheme is listed as “3 x 20″, it always refers to “Sets” x “Reps.”
Reminder: Strong position, organized execution, and a full range of motion always govern weight.
Tire smash: In order for hitting a tire with a hammer to be more than novelty (and to prove any value heavy), it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Then, 5 rounds of:
Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position for a full :30 sec.- hands level with solar plexus, hips tucked, chest broad, and weight pointed at the ground. Extend arms as skill level allows.
Weights on all movements today are self-scaled and challenging- put in what you expect to get out, and adjust by round as needed. If a listed movement is not yet in your toolbox, move down the list and select one that is; Don’t guess.
And then:
And finally, “Time under tension”:
Partial pull-over is active cool-down and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. The goal is opening up the upper body after a challenging pushing day, and improving the position for next time.
Break during hollow rock as needed to maintain the integrity of movement; No lazy reps.
