Physical Subculture

Day two of our new schedule.  You’ve seen it before, about two weeks ago.  It looks like this:

Continuing our new training schedule, today we’re going to push stuff around. We’re still toying with some heavy stuff, but since our big goal is conditioning, we’re bringing back an evil drill from the past.

Bench press. We’re aiming for a 10 rep challenge.  After a few warm ups, see how long it takes you to get to 10 reps with 85-90% of your max.

Then the fun begins: the Push Press/Burpee challenge has returned.  The ultimate goal is 10 of each for 5 round as fast as you can.  I’m using 135 pounds for the push press, but depending on your level of ability, you could play with anything from 65 -185 pounds. Don’t forget to time it.  You’re going to beat that time in the near future.
Here’s a big tip: do not rest between exercises.  At least try one rep of the next exercise.  The psychological benefits of this are huge.

Don’t forget the Open and Release bookends of the workout.  No matter how shot you are at the end, ‘twould behoove you to release some of the tension through the shoulders and arms after this day.

put that bar overhead.