physical. 04/14/17

    (Photo: Arms short and straight. And, make an angry face… to scare the weight.)

    20 minutes of:

    1 minute Farmer hold @ (minimum) 1/2 BW
    20 Tire smash @ 6/ 8lb. W, 10/ 12lb. M
    10 Walking lunge
    100 Jumprope
    :20 sec. rest

    Today, if weight goes to the ground more than once during the minute round, adjust one interval down before beginning the next. Transition quickly and seamlessly from movement to movement, and attempt no rest outside of the designated duration in each round.

    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.

    Then, skill work:

    Kettlebell snatch
    Mace 360/ 10-2

    Start with the introductory progressions for each movement. Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position.

    And finally, “Time under tension”:

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

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