physical. 01/06/17

    6 rounds of:

    3L, 3R Kettlebell push press
    6 Mace 360/ Kettlebell halo
    3 <a href="http://gymnasticswod Web Site.com/content/underhand-grip”>Chin-up
    :30 sec. rest

    Weights for kettlebell push press and mace 360/ kettlebell halo are self-scaled and should be challenging in each round. Adjust as needed during :30 sec. rest and be ready to work again when it ends.

    Scale chin-up to full ability in each round. Advanced suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.

    Then, 5 rounds of:

    1 minute Airdyne (note calories/ max RPM)
    20 Push-up (on a 1-minute descending clock- time remaining is rest)
    5 breaths rest (max :20 sec.)

    Strong, steady pace on Airdyne- aim for 75% of max RPM for as long as possible in each round. If push-up mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    And then, “Time under tension”:

    Arm bar stretch review and practice:

    Minimum 3 x :30 sec. L, :30 sec. R

    Position governs weight. Goal is an organized, slow stretch/ strengthening just past normal end range. In order to ensure the position functions when we need it at intensity or velocity, we have to access and strengthen it in a controlled, specific manner.

    (Photo: Positional review: An important part of any mixed-level group class. No one knows everything, and often we’re surprised what we forget/ remember until we hear/ see it.)