physical. 06/13/17

    (Photo: We don’t always know, but sometimes we know… )

    3 rounds of:

    9L, 9R Kettlebell back squat @ 30-40% of barbell back squat 2RM
    1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )

    Then, 3 rounds of:

    7 Kettlebell “Short swing” @ (up to) 5RM
    3L, 3R Kettlebell row @ (up to) same

    Followed immediately by 3 rounds of:

    9 Kettlebell “Short swing” @ (minimum) 1 interval down from above
    5L, 5R Kettlebell row @ same

    “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.

    And then, 3 rounds of:

    3L, 3R Stacked-hand kettlebell swing clean
    :30 sec. hold (“Ass over teakettle” Goblet position)

    Rest briefly as needed after row/ hold in each round. Position governs weight in all movements and at all weights. If a position or movement is unfamiliar, please reference the linked video. Make ambitious choices, and demand sound and powerful positioning.

    And finally, “Time under tension”:

    (Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
    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.
    Or, do 25 half-lazy sit-ups and some unspecific mobility and continue to wonder why your strength and positioning aren’t improving.

    “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.

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