physical. 06/10/17

    (Photo: The college scheme teaches some how to learn, and causes others to forget how… )

    Dumbbell box jump:

    9, 7, 5, 3, 3, 3

    Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound.

    Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

    Then, with a partner, 3 rounds of:

    1 minute Farmer hold @ 3/4 BW (Partner 1)
    Plank hold (Partner 2)

    Switch roles immediately upon expiration of the clock. If either partner breaks position/ drops weight, both perform 10 burpee prior to beginning next round.

    And then, as quickly as possible:

    50 Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
    25 calories Airdyne
    50 “Prison” Abmat sit-up

    Transition seamlessly and aggressively from one movement to the next; Airdyne and sit-up should be vicious, nearly-reckless-abandon pace. Do not let yourself stop; Safety considered, there is great value to making yourself move in simple conditioning drills.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Butt stays on the ground, posture is upright at the top; Pace is not a substitute for position, even in simple movements.

    And finally, “Time under tension”:

    25 calorie Airdyne cool-down
    (Minimum) 1 mobility position (Evaluate/ test- re-test/ note improvement)

    Less specificity does not mean less accountability; think, fact-find, work hard, make progress.

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