physical. 02/18/17

    (Photo: …when taken with purpose, and not simply for pleasure; We can always tell the difference.)

    Kettlebell “Short swing”:

    7 x 7 @ (up to) previous 5RM

    Rest up to 1 minute between sets.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, perform each set as heavy as possible for 7 well-organized, violent reps. Adjust by round as needed.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    Then:

    Benchmark

    Class War/ My Promise6:07 (Wisdom in Chains“Class War”)

    40 revolutions Airdyne
    20 yd. walking lunge
    5 Inchworm

    Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

    And then, 6 minutes of:

    4 Push-up (Scaled to full ability)
    4 V-up
    :20 sec. rest

    Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

    Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

    And finally, “Time under tension”:

    100 Abmat sit-up @ 1/4 BW

    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. Weight movement however you choose, and switch as desired.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!