physical. 01/15/14

    On a 12-minute descending clock, accumulate as many rounds as possible of:

    2 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)
    4 Double kettlebell push press (35lb. x 2 W, 55lb. x 2 M)
    8 Box step** @ 50-60% BW
    12 Knees-to-elbows

    If the designated weight creates or forces a compromised position, make an immediate adjustment. We want to hustle today, but not rush- move specifically and efficiently. Speed is never a substitute for form.

    Then, skill work:

    Front roll
    Back roll

    Rope climb

    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. Rope climb: 5 reps.

    And then, read:

    Mental #91- Concept vs. Execution

    **Demand upright posture and lots of tension to keep each step safe and useful. 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.