physical. 03/21/17

    (Photo: Bukowski. Our isolation breeds whichever demon we feed.)

    6 rounds of:

    3L, 3R Turkish Get-up @ (up to) 70% of 1RM (rounds 1-3), @ (up to) 50% (rounds 4-6)
    10 Rocking chair @ (up to) 35lb. W, 45lb. M (use bumper plate)
    1 minute rest

    Add a 2/1000 pause to any transition point that you are struggling with in Turkish Get-up. Position governs weight in both movements- be critical of the details, and adjust as needed if they do not comply.

    Then, 3 rounds of:

    1 minute Farmer hold @ minimum BW
    1 minute weighted plank hold @ minimum 1/2 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- 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:

    30 calories Airdyne @ 100%
    30 “Prison” Abmat sit-up

    This is a sprint, not a jog. Any visible drop in pace or effort will result in 10-calorie + 10 sit-up addition for the group.

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

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