physical. 05/13/17

    (Photo: The timeless value of simplicity is often eclipsed by the temporary allure of complexity.)

    9 rounds of:

    3 Pendlay row @ (up to) 75% of 2RM
    3 Chin-up
    3 Inchworm
    :30 sec. rest

    Start row at designated 75%, and adjust weight if position breaks, range of motion shortens, or 3 powerful, consecutive reps become impossible.

    Then:

    Benchmark

    “Waking the Dead” 6:55
    (Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)

    20 Tire smash (10L, 10R- Any variation) @ 6/ 8lb. W, 10/ 12lb. M
    10 Tire/ Box jump (With hammer- height scaled to ability)

    Count and note rounds and partials completed in 6:55 (Ex. 8 rounds + tire smash= 8.1). Demand at least a partial round improvement over last time.

    Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.

    Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

    And then, as quickly as possible:

    30 360 sit-up
    30 Hollow rock
    30 Abmat sit-up
    @ 1/4 BW

    Rest as little as possible, but as much as needed to maintain quality, useful movement and position; Wiggly, broken sit-ups are no more useful than the wiggly, flailing versions of anything else. Patience + position + pace = progress.

    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 pulling/ 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!