physical. 02/24/18

    (Photo: We are in the business of discomfort endurance, not discomfort avoidance; We don’t have to beckon it, but we should never run from it.)

    In order, attentively, and aggressively:

    2 Sled pull (20 yd. each @ 185lb. W, 225lb. M)
    2 Sled drag (20 yd. each @ 185lb. W, 225lb. M)
    5 x 10 Kettlebell “Short swing” @ (up to) previous 5RM
    5 x 10 Medicine ball throw @ 16lb. W, 20lb. M

    Rest up to :20 sec. between each set of sled and swing, and up to :10 sec. between sets of medicine ball throw. If rest is not needed, you made a strategic error; Work with intent to injure, make ambitious weight choices, and apply full force to each and every movement. (If any of that actually comes to fruition, and you *still* don’t need at least a few breaths rest, congratulations; You are a pacifist.)

    Then, in order:

    50 Kettlebell snatch @ (up to) 44lb. W, 53lb. M (5 x 5L, 5R)
    50 Push-up
    5 x :20 sec. Tripod headstand hold

    Rest briefly as needed in no less than 10-rep intervals. Lock out each rep of both movements for at least a full 1/1000; Do not guess, do not move soft, and do not accept substandard position because you think you’re more tired than you actually are.

    Push-up reminder: Scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    Headstand: Rest up to :20 sec. between each :20 sec. work set. Remember: :20 seconds is :20 seconds- fresh, tired, or otherwise.

    And then, “Time under tension”:

    25 Abmat sit-up @ 1/2 BW + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool-down pace

    Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.

    “Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.

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

    Movement Library