physical. 07/01/17

    (Photo: Not all acts of defiance have to burn something to the ground; Moving against the grain looks a little bit different for everyone…
    but falling in line always looks the same…

    5 rounds of:

    5L, 5R Kettlebell clean and push press
    10 Push-up
    :20 sec. rest

    Weight today is self-scaled, and should pose a challenge in each round; For most, push press will govern weight.
    If true overhead position or sound mechanics fail, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. Reminder: Sound position always governs weight, and “locked out” always includes a rigid stop of motion.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

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


    20 Tire flip
    20 calories Airdyne (with hands in “Prison” position)

    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.

    Airdyne: Sprint, not a jog… This is low-risk, high-reward drill, provided we make it one.

    And then, “Time under tension”:

    5L, 5R Bottoms-up Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) +
    50 Banded Abmat sit-up

    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.

    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!