physical. 02/11/16

    Cory. Mace swing.
    Cory. Mace swing.

    Using no more than 3 attempts, find:

    Max RPM Airdyne

    If you can sustain the pace for more than a 3/1000, it isn’t your max RPM; If you do not want to climb directly off the Airdyne and punch someone in the face, it is also not your max RPM.

    Then, as quickly as possible, 10 rounds of:

    50 Jumprope
    :20 sec. Airdyne @ 65% of max RPM*
    10 Slam ball @ 1/4 BW or Sandbag shoulder @ 1/2 BW
    :20 sec. rest

    Move expertly and aggressively, and maximize rest through mindful breathing and focus on what’s next- focus and composure will help mitigate fatigue. *Dropping below 65% = 10 burpee and 10 front roll each.

    And then, “Time under tension”:

    Max-duration double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

    Lift and hold in strong, organized deadlift top position/ kettlebell rack position. 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. Stand strong and organized- tension helps build strength, provided we stay engaged in the process.