physical. 04/21/17

    (Photo: Sometimes chaos is the only path to catharsis; Sometimes making more noise than you need to is the only way to be heard at all… )

    15L, 15R Mace shovel/ 30 Kettlebell deadlift
    30 Mace 360/ Kettlebell halo
    60 Medicine ball throw
    90 Mace front pendulum
    1 minute rest
    30 Mace 360/ Kettlebell halo
    30 Medicine ball throw
    30 Mace front pendulum
    1 minute rest
    60 Mace squat

    Select weights intelligently and to full ability, and transition seamlessly from movement to movement. Position considered, each set should be as challenging as possible; If multiple interruptions are required (not desired… ) adjust immediately and continue safely.

    Then, 6 minutes of:

    60 Jumprope
    3 Burpee
    1 Inchworm

    Breathe like you know how, do not allow movement transitions to become rest, and push your pace; There is no value to brief, casual conditioning.

    And then, “Time under tension”:

    (Minimum) 30 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
    30 calorie Airdyne cool-down
    (Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)

    Less specificity does not mean less accountability; think, fact-find, work hard, make progress.
    Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.

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