physical. 03/07/18

    (Photo: A half-step very often makes twice the work.)

    10, 8, 6, 4, 2 of:

    Kettlebell stacked-hand swing clean + front squat (1 + 1 = 1):
    Elevator sit-up
    (Up to) 1 minute rest

    10 of each, 8 of each, 6 of each… and so on.

    Kettlebell lift: Detailed, deliberate, powerful movement; Each rep, and at every weight. Too light, or positionally sloppy, this drill moves from asset to liability.

    Take the rest you earn; One full minute denotes scaled-to-full-ability work in each set.

    In “stacking” the hands, place and lock the fingers over the middle knuckles, not the big ones. This allows the wrist to stay straight and strong, and hands to make a seal around the handle! Don’t cross your thumbs!

    Elevator: Use whatever implement allows for the most weight in the safest positions. Safety considered, weight should match on each side/ each direction.

    Suggestions: Sandbag/ heavy bag, kettlebell, bumper plate, slam ball, dumbbell.

    Both movements: Alternate L- to – R as desired, but be even in each round.

    Then, 10 minutes or 10 rounds, whichever comes first:

    50 Jumprope
    :20 revolutions Airdyne
    @ 100% (or 5 calories)
    2 Rocking chair

    Hustle in the transitions, limit rest, and manage breathing. If 10 rounds are not completed, count and note completed rounds and partials as reference for next time. As always- attempt to complete the task, not run out the clock.

    When finished: As always, recover like you’ve got to do it again. Because, really, you never know.

    And then, “Time under tension”:

    200 yd. Farmer walk (20 yd each @ BW- 50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch

    Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Go to Movement Library