physical. 05/04/17

    (Photo: It’s getting darker, but don’t be frightened; One light dims as another one brightens.)

    Double kettlebell front squat:

    60 total reps. Today, sets are partitioned based on chosen weight; Recommended is 1/2 BW +.

    Choose either: 40 + 20 (lightest- under 1/2 BW), 30 + 30 (moderate- at 1/2 BW), or 4 x 15 (heaviest- above 1/2 BW).
    Rest as needed between sets, and adjust weight/ scheme immediately if position breaks or range of motion fails.

    Then, 6 rounds of:

    3L, 3R Turkish Get-up @ (up to) 60% of 1RM
    9 Rocking chair @ (up to) 35lb. W, 45lb. M (use bumper plate)
    (Up to) :30 sec. rest

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

    And then, 6 rounds of:

    3 “Floor-to-feet” (Bottom of burpee to hinge position and immediately back to floor)
    12 Hollow rock

    Move efficiently, and transition smoothly between movements. No designated rest- only break is a brief re-set if needed to maintain quality in hollow rock.

    And finally, “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 overhead/ 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!