physical. 05/20/17

    (Photo: (Lexis, Thailand.) Distance traveled for learning in and of itself does not denote progress, but it does demonstrate desire…


    and there is no one without the other.)

    12 rounds of:

    1 Power clean
    3 Front squat
    1 Push press
    :30 sec. rest

    In all but the rarest of circumstances, push press will govern weight. Adjust by round as needed- demand straight, strong lock-out in each rep. As always, with each lift, mechanics, position, and range of motion govern weight.

    Then, 6 rounds of:

    3L Kettlebell row
    1L Kettlebell clean
    3L Kettlebell front squat
    3R Kettlebell row
    1R Kettlebell clean
    3R Kettlebell front squat

    (Up to) 1 minute rest

    Each round/ arm is to be performed with one single kettlebell- weakest lift in the sequence governs weight. Fight for position, be patient and brutal, and don’t under-lift.

    And then, 6 minutes of:

    3 Burpee
    6 Rocking chair (Weighted or unweighted)
    6 Abmat sit-up

    Goal is a minimum of one round per minute; Position and pace should both be technical and vicious. Hunt the work, move like you care that you’re there, and rest when you’re done.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!