physical. 06/17/17

    (Photo: Application outside captivity; Tom.)

    7 rounds of:

    3 Pendlay row @ 65% of 2RM (or BW, whichever is heavier)
    1L, 1R Turkish Get-up @ 50% of 1RM
    1 minute rest

    Strong, uninterrupted sets of row, and meticulous, organized Turkish Get-up in each round; Turkish Get-up is always governed by position, even when combined with other movements. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely.

    Then, 5 rounds of:

    2 Tire flip
    20 Medicine ball throw
    @ 8/ 10lbs. W, 10/ 12lbs. M
    100 Jumprope

    Rest briefly as needed between rounds; Only take what you need to complete the next round with aggressiveness and efficiency.

    Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    Medicine ball throw: Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.

    And then, “Time under tension”:

    50 Banded Abmat sit-up

    Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.

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