physical. 06/09/16

    Standards.
    Do you think, or do you know?

    (Photo: Do you think, or do you know?)

    9 rounds of the following kettlebell complex:

    7 Deadlift
    5 High pull
    3 Full-range high pull

    (Up to) 1 minute rest

    Today, entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.

    Then, 10 rounds of:

    10 Hollow rock
    5 Push-up (Scaled to ability in each round)
    50 Jumprope
    :15 sec. rest

    If rest feels unnecessary in the first few rounds, work harder and make it mandatory in the last few. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

    Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

    And then, “Time under tension”:

    50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is approx. 50% of max RPM.