physical. 05/26/17

    (Photo: Often abandoned and criminally under-valued, as with most things in this world that are actually as hard as they look… )

    36 Mace 360/ Kettlebell halo

    Today, in either movement, change direction each rep and add a full 2/1000 pause between each; Standardize the set-up, standardize the re-set, and move with intent. More tension and detail should lead to more weight, not less; Scale drill to full ability based on details and determination.

    Then, 3 rounds of:

    12 Extended-arm elevator sit-up
    6 3/1000 bodyweight row
    12 Kettlebell halo + extension
    6 Pull-up

    Mace is recommended for extended-arm sit-up, however (obviously), sledgehammer, kettlebell, or even dumbbell may be used if needed. Please refer to linked video for positional suggestions. Weight for kettlebell halo + extension is self-scaled, and lock-out governs weight in each round.

    3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    And then, 3 rounds of:

    1 minute battle rope
    :45 sec. Airdyne
    (Legs only)
    :30 sec. push-up

    Transition immediately and aggressively, and note total calories and quality push-up completed in three rounds.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

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