physical. 01/05/15

    Heather. Squat thrust + push-up + deadlift.
    Heather. Squat thrust + push-up + deadlift.

    Back squat:

    Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1)

    Then, as many rounds as possible in 8 minutes:

    2 Sprint start*
    4 Lateral burpee**
    6 1-arm Kettlebell Thruster @ 50-60% of Turkish Get-up 1RM

    If squat mechanics or range of motion fail, Thruster becomes push press. Weight does not decrease unless push press also fails. Switch arms as desired. If rest is needed, keep it short (3 breaths or less) and take it after Thruster.

    And then, skill work:

    Headstand/ Handstand
    (Front roll, back roll, side fall)

    Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.

    *Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.
    **Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead.