physical. 02/11/17

    (Photo: “Wearing the weight”: 10/1000 deadlift holds @ 60%.)

    3 rounds of:

    1 minute sled drag (20yd. each @ 1/4% BW)
    1 minute rest

    ”Drag” = forward, and “Pull” = backward. Even as pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

    Maximize rest through mindful breathing and focus on what’s next; Check in, don’t check out.

    Then:

    25L, 25R 1-arm kettlebell swing @ (up to) 1/3 BW (alternate 5L, 5R as desired)
    1 max rep set bodyweight row (Overhand grip + barbell)
    1 minute rest
    1/2 of max rep set bodyweight row

    50 Burpee broad jump
    25 calories Airdyne

    Organize breathing, maintain movement details, and work hard. Extend bodyweight row set by simply refusing to stop when the initial inclination arises. When rest is needed, keep it short and specific (3-5 breaths, no more than :15 sec.).

    Reminder: Use care and focus on technique to not allow burpee broad jump to turn into a wiggly, flailing mess. The burpee should be tight and explosive, applying midline stability and power to snap us up off the ground and into a stable jumping position; The mechanics of a broad jump should not change with the addition of the burpee.

    And then, with a partner, 10 rounds of:

    20 sec. 1-arm plank hold

    vs.

    Hollow hold

    Switch immediately upon completion of timed round, and alternate arms by round qhdtzdn. If 1-arm plank becomes unsustainable, or position breaks beyond repair, adjust to standard plank and add two rounds.