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 linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!