(Link to article: “Life Insulation, volume 1” )
20 minutes of:
20 1-arm kettlebell swing (Left)
100 Jumprope
20 1-arm kettlebell swing (Right)
100 Jumprope
5 Inchworm
5 Burpee
Adjust weight as soon as position breaks, power diminishes, or mechanics erode. Start ambitiously, and then scale accordingly. Attempt as little rest as possible; When needed, keep to 3 breaths or less (:15 sec.).
This is the main training piece today; Address it as such. If you don’t get “enough work”, question the participant, not the process.
Then, “Time under tension”:
100 Abmat sit-up @ 1/4 BW + 50 “Prison” Abmat sit-up + 25 calories Airdyne @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. 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.
“Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!