physical. 01/08/15

    “Even as the scales of life lose balance, the short leg must walk on… “

    3 rounds of:

    24 Kettlebell “Short swing“* @ 60-70% of 5RM
    12 Goblet squat @ same
    Minimum :30 sec. rest

    Today, squat weight mirrors swing weight in each set. Kettlebell swing sets may be partitioned as 2 x 12; Position considered, squat sets are uninterrupted.

    1 minute rest, then 3 aggressive minutes of:

    12 “Power swing“** @ 20lb. W, 30lb. M
    6 Goblet squat @ same

    And then:

    24 Box jump ladder
    (Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
    36 Ab wheel roll-outs

    Rest up to :30 sec. in 6-rep intervals in either movement as needed.
    Ab wheel:
    If position breaks, adjust to 360 sit-up for remaining reps.

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
    **”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.