physical. 03/19/16

    Wisdom in Chains: Class War

    Kettlebell “Short swing“*:

    2 x 20 @ 88lb. W, 106lb. M (or scaled as needed to 75% of 5RM)
    2 x 20 @ 70lb W, 88lb. M (or 2 intervals down from above)
    1 x 20 @ 55lb. W, 70lb. M (or 2 intervals down from above)
    1 x 20 @ 45lb. W, 62lb. M
    1 x 20 @ 35lb. W, 55lb. M

    Rest 1 minute between each set. Though weights specified should be utilized if possible, position and execution always governs weight- If we lose the full hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    When scheme is listed as “2 x 20″, it always refers to “Sets” x “Reps”. Provide mechanics are intact, sets of 20 may be broken, if needed, into 2 x 10 or 15 + 5 in order to complete with designated weight.

    Rest up to 2 minutes, then:


    Class War/ My Promise6:07 (Wisdom in Chains“Class War”)

    40 revolutions Airdyne
    20 yd. walking lunge
    5 Inchworm

    Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

    And then, 6 minutes of:

    4 Push-up (Scaled to ability as needed)
    4 V-up
    :20 sec. rest

    Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.