physical. 03/04/17

    (Photo: “Awaiting the hour of reprisal, your time slips away… “)

    Hang power clean:

    5 x 5 @ (up to) 75% of power clean 2RM

    Rest as needed between sets. Today focuses on position, execution, fluidity; Pace and weight are to follow, not lead. Take time, make positional adjustments as needed, and adjust weight accordingly. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    Then:

    Benchmark

    “Raining Blood” (Slayer – “Reign in Blood”)

    5 Burpee box jump @ 20″ W, 24″ M
    7 Kettlebell swing (35lb. W, 55lb. M)

    4:17– count and note rounds and completed half-rounds.

    If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.

    Push hard for at least 1/2 round improvement from last time.

    And then:

    50 “Prison” Abmat sit-up
    50 Abmat sit-up @ 1/4 BW (weight as desired)
    50 Abmat sit-up (standard, unweighted)

    Rest briefly as needed to retain/ regain mechanics and range of motion. Sit-ups are a vehicle to a destination, not the destination itself- treat them accordingly.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

    All variations: 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.

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