physical. 06/22/17

    (Photo: If it’s always fun, then you’ll never learn… )

    12 Turkish Get-up @ 60-70% of 1RM (3 x 2L, 2R)
    36 Kettlebell back squat @ (up to) 1/2 BW (recommended 3 x 6L, 6R)

    Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

    Then, positional and mechanical improvement:

    Single and double kettlebell lifts

    All skill levels: Single/ double kettlebell clean from floor and swing, front squat, back squat, anchored and unanchored row

    Intermediate/ Advanced: Double kettlebell clean/ swing clean + front squat, Pistol-grip/ stacked hand kettlebell clean/ kettlebell snatch

    At skill work weights and with the guidance of a qualified trainer, practice the 2-3 movements listed above that need the most work. Vary hand position as desired/ appropriate while maintaining all fundamentals of the chosen movement.

    Start with the basic variations of each (using single kettlebell until progress is made), and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

    Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Additionally, there is much greater value to choosing one movement and working it until it cooperates than breezing through four or five.

    And then:

    Kettlebell row: 1 x 10L, 10R
    Kettlebell swing clean: 1 x 10L, 10R
    Kettlebell row: 2 x 6L, 6R
    Kettlebell swing clean: 2 x 6L, 6R
    Kettlebell row: 3 x 4L, 4R
    Kettlebell swing clean: 3 x 4L, 4R

    Rest as needed between sets; Weight is self-scaled, and should be heavy enough to fact check position and execution, but not require interruption.

    And finally, “Time under tension”:

    3L, 3R Bottoms-ups Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight)
    + (Minimum) 25 High-quality sit-ups (Dowel/ “Prison” Abmat, V-up, hollow rock, 360)
    25 calorie Airdyne cool-down

    Today, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.

    “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!