physical. 03/04/14

    Shaun. Airdyne.

    30 Turkish Get-up @ 75% of 1RM
    60 Box step @ 1/2 BW

    Take short, specific rest only as needed.

    Turkish Get-up: Alternate arms as desired- if weight poses a significant challenge, switch early and often to delay fatigue and help maintain form.
    Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.

    Then:

    3 minutes Airdyne (Forward, dowel/ empty bar in back squat rack)
    3 minutes Airdyne (Backward, no arms)
    3 minutes Airdyne (Arms only)

    And then:

    Overhead/ Hip mobility

    Analyze your performance in the past 2 training days and do some work on whichever position needs it most. Spend enough time to make progress (10+ minutes).