physical. 05/16/15

    Teaching kettlebell clean.
    Teaching kettlebell clean.

    12 – 10 – 8 – 6 – 4 – 2 of:

    Walking suitcase lunge @ (minimum) 1/2 BW

    Rest :30 sec. between each set. If posture breaks, position erodes, or set requires interruption, have an immediate adjustment ready. Use kettlebells or dumbbells to reach designated weight. If 1/2 BW does not pose a suitable challenge, adjust accordingly.

    Then, 5 minutes of:

    1-arm kettlebell swing @ 35lb. W, 55lb. M

    Perform as many quality reps as possible, switching hands as desired, and resting a maximum of :10 sec. only as needed. If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to return to form.

    Then, as many rounds as possible in 10 minutes of:

    4 Chin-up/ Mixed grip (Change by round as desired)
    :30 sec. double kettlebell rack hold @ 1/2 BW
    2 Sprint start*
    1 rep Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

    Hollow position complex: Goal is completion of each rep (12 movements) without breaking position.
    Today, if training in a group: Walking, by any person, at any time=
    1 additional round after time expires.

    *Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.