physical. 03/15/17

    Wall #1
    (Mural, 2008). When foundation and direction are sound, evolution does not need to mean re-invention; We've progressed, but not changed.

    (Photo: We often aspire to and romanticize concepts and ideas that we are unwilling to truly attack. For example: You are not trying “as hard as you can”. None of us are. If there were no more inches left to scrape and crawl, something (besides ourselves) would have already stopped us dead in our tracks.)

    Double kettlebell swing clean + front squat:

    10 x 2 @ as heavy as possible in each set
    1 x 5 @ 2 intervals down from heaviest

    If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and full range of motion always govern weight.


    Squat complex:

    5 x 2 @ (up to) 1/2 BW

    Sound position and full range of motion dictate weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely. Today, kettlebell is held in the Goblet position.

    1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.

    And then:

    50 Kettlebell halo + extension @ (up to) 1/4 BW
    100 2-hand tire smash @ 10/12lbs. W, 14/16lbs. M

    Kettlebell halo + extension: Adjust weight as needed, ideally in no less than 10-rep intervals. Strong, straight lock out governs weight.

    Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

    There is no designated rest here; Take only what you need, when you need it.

    And finally, “Time under tension”:

    30 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think/ diagnose position)

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