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.