physical. 01/29/14

    "The Past" by Ralph Waldo Emerson

    10 minutes of:

    Single kettlebell swing clean and push press (45lb. W, 65lb. M)

    Accumulate as many reps as possible in allotted time- switch arms as desired. If designated weight poses a significant challenge, switch more frequently. If it does not, switch less. Take short, specific rest as needed (no longer than 3 breaths each).*

    Then, 1 Tabata interval (20 sec. work, 10 sec. rest x 8 ) of:

    L-sit

    and,

    Weighted Abmat sit-up** (45lb. W, 65lb. M)

    Today, you may complete 8 rounds of one movement and then switch to the next, or you may intersperse them (totaling 16 rounds).

    *Suggestion for beginner athletes: Partition work into specific sets accompanied by specific rest (Ex. 20 reps, 3 breaths, or 10 reps, 2 breaths) both to delay fatigue and retain quality of movement.
    **Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Movement Library