physical. 04/19/17

    (Photo: Whether they believe it or not, the answer for most (certainly including me… ), is very often… no.

    Let’s find them, and put them to use… )

    4 rounds of:

    2L, 2R Turkish Get-up @ (up to) 70% of 1RM
    1 minute rest

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

    Then, as quickly as possible, 4 rounds of:

    2 reps “Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
    12 Box jump
    120 Jumprope

    No designated rest here. Focus on quality, consistent movement, and make yourself work.

    Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.

    Box jump: Height is scaled to ability, and should pose a challenge for 12 reps.

    And then, “Time under tension”:

    20 Dowel partial pull-over + 20 cat/ cow stretch

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging pressing/ posture day, and improving position for next time.

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