physical. 03/25/17

    Mace on the beach
    Outdoor training distance directive: “Start at the dead fish, and end at that group of nerds taking pictures of each other.”

    (Photo: Outdoor training distance directive: “Start at the dead fish, and end at that group of nerds taking pictures of each other.”)

    9 rounds of:

    3 Tire flip
    9 Kettlebell “Short swing”
    @ (minimum) 1/2 BW
    3 Burpee broad jump
    :15-:30 sec. rest

    Time rounds, and attack each with full effort. Maximize short rest through mindful breathing and focus on what’s next: Evaluation for moving forward, not reflection on what made you tired.

    Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

    Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    “Short swing” simply 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, perform each set as heavy as possible for 9 well-organized, violent reps.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    Then, 9 rounds of:

    3 x 1L, 1R Kettlebell row @ as heavy as possible in each set (6 total reps, alternating arms each rep)
    3 Pull-up (Scaled to full ability in each round)
    3 3/1000 Bodyweight row
    3 Inchworm
    3 Breaths rest
    (Not to exceed :15 sec.)

    Move seamlessly from one movement to the next, and expertly once you’re there; Address the details, and keep each rep of each set high-quality and challenging. Adjust kettlebell row weight by round as needed.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    And then, 9 rounds of:

    9 “Prison” Abmat sit-up
    30 High-knee jumprope
    (or 60 standard jumprope)

    No rest- You shouldn’t need, it, and therefore (once we’re past the very first steps of our training) you shouldn’t want it; Hunt the work, don’t hide from it.

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