physical. 02/01/18

    (Photo: Think. Move. Review. Improve.)

    10 rounds of:

    1 Farmer walk (20yd. @ (minimum) BW)
    10 Kettlebell “Short swing” @ 50% of above
    5 Push-up
    :20 sec. rest

    Work hard until the rest; Scale weights and push-up variation to full ability and adjust (up or down) by round as needed/ as position dictates.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

    Then, 20 rounds of:

    1 Pull-up (Scaled to full ability)
    2 Burpee (With violent, full-extension jump in each rep)
    :10 sec. rest

    Reminder: “Scaled to ability” is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to progress.

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

    And then, as quickly as possible:

    20 calories Airdyne @ 100% (arms and legs- keep your fucking feet on the pedals)
    20 Inchworm

    Transition seamlessly; If rest is needed, take it after beginning the set of inchworm. There is value to transitioning tired and making yourself move in simple conditioning drills.

    And finally, “Time under tension”:

    25 dowel partial pull-over + movement-based cool-down

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.

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

    Go to Movement Library