physical. 02/21/17

    (Photo: Honoring the nature of true effort must involve putting in “all you have”, while also knowing that it is never, really, all you have… )

    Turkish Get-up:

    2 x 1L, 1R @ as heavy as possible
    2 x 2L, 2R @ 75% of heaviest
    1 x 5L, 5R @ 50%

    Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed if they do not comply.

    Then:

    40 Elevator sit-up @ (minimum) 1/4 BW
    40 Lunge @ same

    Use any implement available/ desired to reach designated weight, and change in no less than 10-rep intervals.
    If chosen weight breaks position in elevator, adjust accordingly and continue safely.
    Use heaviest successful weight for entire lunge set.

    And then, 5 rounds:

    100 Jumprope
    10 Push-up (Scaled to ability in each round)
    20 Mountain climber @ top of 10th push-up

    This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.

    And finally, “Time under tension”:

    50 Sit-up (Either Abmat, V-up, or hollow rock– whichever you need most/ like the least) + relevant, thorough mobility (critical think/ diagnose position)

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