physical. 01/02/14

    3 Push-up
    3 Pull-up (Strict or kipping. No butterfly.)

    x 9, followed immediately by:

    30 Push-up
    30 Pull-up (Strict or kipping. No butterfly.)

    And then:

    20 1-arm kettlebell swing (10L, 10R @ 35lb. W, 55lb. M)
    10 Kettlebell 2-sec. overhead swing* (35lb. W, 55lb. M)
    10 Kettlebell “Power swing“** (20lb. W, 30lb. M)
    :20 sec. rest

    x 4

    *2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral, straight spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
    **”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

    Be here.