physical. 03/11/17

    (Photo: Jenn. 1/2 BW Turkish Get-up, standing-to-standing.)

    Dumbbell box jump:

    8, 6, 4, 4, 4, 2, 2

    Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

    Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

    Then, 3 rounds of:

    1 minute Farmer hold @ minimum BW
    (Up to) 1 minute rest
    1 minute double kettlebell rack hold @ minimum 3/4 BW
    (Up to) 1 minute rest

    Today, any rest taken during work round comes off the minute in between. Take only the rest you need between holds- no more.

    If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.

    And then, as quickly as possible:

    50 Rocking chair @ 10lbs. W, 15lbs. M (bumper plate held at chest level)
    50 Medicine ball throw @ 10/12lbs. W, 14/16lbs. M
    50 Box jump @ 20″ W, 24″ M

    Standardize breathing, movement, and rest. Remember: Each good rep should look the same. Hustle in transitions, and drive hard; No value to casual conditioning.

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