physical. 02/04/16

    Group. Medicine ball shuttle run.
    Unwelcome accompaniment.

    1L, 1R Turkish Get-up @ 90% of 1RM
    1 minute rest
    1L, 1R Turkish Get-up @ 90%
    1 minute rest
    3L, 3R Turkish Get-up
    @ 60-70% of 1RM
    1 minute rest
    5L, 5R Turkish Get-up
    @ 40-50% of 1RM

    Safety considered, attempt to keep rest to designated durations. Add a 2/1000 pause to any transition point that you are struggling with and, if designated percentages create compromised position, adjust weight immediately and continue safely.

    Then, 4 rounds of:

    6 Pull-up
    6 Slam ball @ minimum 25lb. W, 35lb. M
    6 Push-up
    36 Mace front pendulum @ 10kg. W, 12kg. M
    :20 sec. rest

    If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled pull-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly. Push-up: Advanced suggestions include plyometric, Hindu, rings.

    And then, “Time under tension”:

    Max-duration bar hang

    Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.