physical. 01/20/15

    "If you beat a drum too loud, people may hear, but not listen. If the drum stops too soon, people may listen, but forget. Beat the drum forever with temper, focus, and the intention of sending a message that can be neither ignored nor forgotten."

    Turkish Get-up:

    Climb to a new 1RM using warm-up sets of no more than 3 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 24 (Ex. 3L + 3R x 1, 2L + 2R x 1, 1L + 1R as needed.)

    And then, at moderate weight, 1 round of:

    Kettlebell Sequence #2

    7 1-arm swing (Left)
    5 Snatch (Left)
    3 Turkish Get-up (Left)
    1 Windmill (Left)
    7 1-arm swing (Right)
    5 Snatch (Right)
    3 Turkish Get-up (Right)
    1 Windmill (Right)

    Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

    And then, as quickly as possible:

    25 Bodyweight row
    25 Rocking chair @ 15lb. W, 35lb. M- use bumper plate

    Provided transitions are quick, movements may be broken into 5-rep sets and interspersed if desired.

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