physical. 04/28/16


    1L, 1R Turkish Get-up @ 90% of 1RM
    1 minute rest
    1L, 1R Turkish Get-up @ 90%
    1 minute rest
    3L, 3R Turkish Get-up @ 60-70% of 1RM
    1 minute rest
    5L, 5R Turkish Get-up
    @ 40-50%

    Safety considered, attempt to keep rest to designated durations. Add a 2/1000 pause to any transition point that you are struggling with, and if designated percentages create compromised position, adjust weight immediately and continue safely.

    Then, 6 rounds of:

    6 Slam ball @ minimum 25lb. W, 35lb. M
    6 Push-up
    12 Rocking chair @ 15lb. W, 25lb. M
    :20 sec. rest

    If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled push-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

    And then, “Time under tension”:

    Max-duration bar hang + 50 Kettlebell kayak @ 25lb. W, 35lb. M

    Today, use any grip you choose, and switch between them as needed.

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.

    Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
    L + R side touch = 1 rep.