physical. 02/19/15

    Erin. Box jump.
    Erin. Box jump.

    1-arm kettlebell row:

    4 x 8L, 8R @ uninterrupted and challenging

    Alternate 8L, 8R, and rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.

    Then, 4 rounds of:

    12 Push-up
    12 Reverse lunge box jump* @ 20″ W, 24″ M
    8 Bodyweight row
    8 Box jump @ 24″ W, 30″ M

    Scale push-up and bodyweight row to ability in each round.
    Advanced push-up suggestions include:
    Dynamic push-up, ring push-up, Hindu push-up.

    And then:

    12 reps Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

    Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, after round 4, rest up to :30 sec. between each remaining.

    *Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.