physical. 06/03/17

    (Photo: Discomfort aims to teach, while comfort plots to deceive.)

    Kettlebell “Short swing”:

    3 x 10 @ (up to) 5RM
    2 x 20 @ 60% of 5RM
    2 x 20 @ (up to) 50%

    If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted.

    Today: Perform 5 pull-up and 5 Inchworm immediately following each set of swing, and rest as needed after the three movements are complete.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    Then, 5 rounds of:

    1 Sled pull (20 yd. @ minimum BW)
    10 Burpee/ 15 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
    (Up to) 1 minute rest

    ”Drag” = forward, and “Pull” = backward. Hustle in transition- work until the rest. Alternate between burpee and “Floor to feet” as desired by round. Time a strong round one, and work hard to match throughout.

    And then, “Time under tension”:

    20 Mace Good Morning @ self-scaled (broken into 2 x 10 or 4 x 5 as needed) + 5L, 5R Bottoms-ups Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight)

    This week, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.

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