physical. 05/03/16

    Youth.
    “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.

    Then:

    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.