physical. 06/02/14

    “Even as the scales of life lose balance, the short leg must walk on… “

    Power clean + Front squat:

    3- 3- 3- 3- 3 @ 75-80% of power clean 1RM

    1 Power clean + 1 Front squat= 1 rep. Stand up strong from power clean, and then begin front squat. Weight starts and stays at 75-80% of 1RM (denoted by dashes). Rest as needed between sets.

    Then, with a partner, 5 rounds of:

    Airdyne vs. Sit-up

    Partner 1 rides Airdyne @ 75% for :45 seconds.
    Partner 2 performs as many sit-ups as possible.
    1 round= Airdyne + sit-up. Hustle on the switches.

    Sit-up rounds, in order:

    1- 360
    2- Rocking chair
    3- V- up
    4- Kettlebell kayak*
    5- Abmat

    Count total sit-up reps for score, and work hard to match output throughout. Matching effort should not come into question.

    *Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. L + R side touch= 1 rep.