physical. 01/28/17

    7 rounds of:

    3L, 3R Kettlebell row @ as heavy as possible in each set
    3 Chin-up (Scaled to full ability)
    :30 sec. rest

    Set-up, lift, and move like you mean it. Each set should be a challenge- make ambitious choices, and only adjust back if range of motion fails or position breaks- fight hard to not allow either to happen.

    Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.

    Then, 5 violent rounds of:

    1 Tire flip
    3 Broad jump
    (away from tire)
    3 Broad jump (back to tire)
    1 Tire flip
    3 Burpee

    (Up to) :15 sec. rest

    Match attention, aggression, and pace throughout all rounds. No soft lifts, no wiggly reps.

    Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

    Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    And then, practice:

    Kettlebell snatch (from floor), dumbbell power snatch (from floor)

    At skill work weights, practice bracing, sequencing and timing of one/ both movements, and add weight as appropriate to fact-check position.

    Then, 5 minutes of the following kettlebell complex:

    1 Kettlebell swing clean
    1 1-arm kettlebell swing
    1 Kettlebell snatch

    1 + 1 + 1 = 1 rep. Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight- Adjust as soon as position breaks in any of the three lifts. Switch arms early and often.

    Goal is fluid, seamless transition from movement to movement, and crisp hand-to-hand switches from side-to-side. Alternate arms as desired; Early and often is a sound strategy for a drill of this length.

    Weight today is self-scaled and moderate (1/4 BW is a decent guideline)– have a back-up plan in sight if position breaks with initial chosen weight. Take rest of no more than :15 sec., no more than two times.