physical. 05/03/16

    “Where there is only a choice between cowardice and violence, I would advise violence.” – Mahatma Gandhi

    Kettlebell “Short swing”:

    15, 10, 5, 5- 5- 5- 5

    Rest as needed between sets. Weight increases each set (denoted by commas between), and then remains the same for 4 x 5 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and feature sound positioning throughout.

    “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, demand position and power, and challenge yourself.


    10 Box jump @ highest (75% + of 1RM)
    10 Box step @ minimum 1/2 BW
    :30 sec. rest
    15 Box jump
    @ moderate
    10 Box step @ minimum 1/2 BW
    :30 sec. rest
    20 Box jump @ baseline/ standard (20″ W, 24″ M)
    10 Box step @ minimum 1/2 BW

    Focus on mechanics, tension, and timing, and move deliberately. Box jump should never become a wiggly, flailing attrition drill, unless your training goal is simply completion of tons of shitty box jumps. If 1/2 BW does not pose a significant challenge in box step, scale weight to ability for 10 quality, uninterrupted reps.

    And then, aggressively:

    30 calories Airdyne
    30 Medicine ball throw
    (Partner or wall– 12lb. W, 16lb. M)
    300 Jumprope
    30 Medicine ball throw
    (Partner or wall- 12lb. W, 16lb. M)

    Attempt no rest, standardize/ manage your breathing, and move fast. There is no value to a casual pace during brief conditioning.