physical. 01/03/15

    Box step:*

    4 x 8 @ 60% BW+ (Scale to ability for 8 reps)

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

    Then, each with a partner and as quickly as possible:

    Farmer carry:

    2,000lb. W, 2,250 mixed, 2,500lb. M

    Move designated weight in 20 yd. intervals, alternating work/ rest with a partner. Use dumbbells, kettlebells, sandbags, weight vests, medicine balls, or any combination of. Attempt to move as much as possible in each trip, and complete the drill in as few trips as possible.

    30 Medicine ball throw/ catch + Burpee (15lb. W, 20lb. M)

    Today, as soon as the ball is thrown, a burpee (minus clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, burpee, and catch. Position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.

    300 Jumprope/ 200 High-knee jumprope/ 100 Double-under

    Again, alternating work/ rest, complete this final simple piece quickly and aggressively.

    *Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.

    Eat Like You Give a Damn

    A good New Year’s reminder, and a suggestion that might help.