physical. 04/08/15

Greg. Hollow hold (2008).
Greg. Hollow hold (2008).

Bench press:

5 x 5 @ (up to) 80% of 2RM from 03/18/15

Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

2 minutes rest, then, as many rounds as possible in 5 minutes of:

4 Bodyweight row (Use any grip you choose)
3 Chin-up
2 Pull-up
1 Burpee

Move aggressively, and insist on full range of motion in all reps. 4 + 3 + 2 + 1 = 1 round. If needed, rest briefly and specifically, and scale movement if position breaks.

And then, accumulate as quickly as possible:

120 revolutions Airdyne (Arms only)
60 Hollow rock

Complete uninterrupted, or break into 60 + 30 x 2. Hustle on the Airdyne, and be constantly mindful of position in hollow rock.

Finally, skill work:

Double kettlebell clean
Double kettlebell swing clean

Practice both of the movements above at skill work weights, and note improvement in each. Start with the single-arm versions of each if necessary, and practice the more difficult variations as wp-contentropriate. Spend enough time to note improvement.