physical. 02/10/15

    6 rounds of:

    12 Kettlebell “Short swing“* @ (up to) 90% of 5RM
    6 Goblet squat @ same
    Minimum 1 minute rest

    Today, squat weight mirrors swing weight in each set- Position considered, both sets are uninterrupted. Move seamlessly from swing to squat, and then rest.

    Then, 4 rounds:

    36 Hollow rock/ Superman rock (Alternate each round)
    8 Pull-up/ Chin-up/ Mixed grip (Scale to ability in each round)

    Use the most difficult pull-up variation possible in each round.

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

    And then, 2 non-lazy rounds of:

    2 minutes Airdyne (Forward)
    2 minutes Airdyne (Arms only)

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

    Group. Grappling basics.Group. Grappling basics (2011).