physical. 06/04/16

    Demonstration.
    Demonstration/ fact-finding/ troubleshooting. Critical thinking amidst physical application.

    Kettlebell suitcase deadlift:

    3 x 10 @ as heavy as possible in each

    Rest as needed between aggressive, uninterrupted sets. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Deadlift: If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.

    Then, 3 minutes of:

    Kettlebell “Short swing” @ 55lb. W, 70lb. M

    Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed.

    ”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, position considered, start and stay with weights designated above.

    1 minute rest, then 9 minutes of:

    3 Burpee
    6 Lunge

    Count and note number of completed rounds and half-rounds.
    Focus on efficient, high-paced movement and specific breathing.

    Minimum expectations:

    1 to 3 months attendance: 18 sets minimum
    4 to 12 months attendance: 22 sets minimum
    12 months + attendance: 26 sets minimum

    If applicable, each set under the requirement at the end of 9 minutes equals 2 minutes Airdyne.

    And then, 3 minutes of:

    3 V-up
    3 Bodyweight row

    Transition seamlessly, and attempt no rest. Even in fatigue, hold high standards for each rep of every movement.

    And finally, at cool-down pace, 3 rounds of:

    3 minutes Airdyne
    30 Abmat sit-up

    Pace is light, position is standard; Light does not mean lazy.