physical. 01/02/14

    Be here.
    In the training room, time wandering is time wasted. Stay engaged, maintain a focus, make progress. Conversely: Earning strength and conditioning and making progress in your physical skill set should be rewarding; Things can be difficult without being burdensome. Difficulty in a task or on a path often serves to thin the herd, allowing those with the will to succeed a clearer road to doing so. True strength and skill are built on patience, focus, and mettle; If those are not qualities that you value, and strive to bring to your chosen training environment, there is likely a simpler path for which you are better suited.

    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.

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Movement Library