physical. 07/03/15

    Independently:

    2 x 1L, 1R 2-count Turkish Get-up* @ as heavy as possible

    Today, perform our 2-count variation as heavy as possible on each side (likely 2 intervals down from 1RM). Use warm-up sets of no more than 2 reps each side at no more than 50% of 1RM.

    Then:

    1 Sled drag (20yd. @ 1+1/2 BW)

    ”Drag” = forward, and “Pull” = backward. Note either time to completion, or distance covered in 1 minute. If designated weight is unmovable, make as minor an adjustment as needed to get it moving.

    And then:

    100 Mace swings (8kg. W, 10kg. M)

    Pick one swing variation and stay with it throughout. Suggestions include: Front pendulum, back pendulum, 360, 10-2.

    In a group:

    (Group of 4 – 5) Medicine ball throw/ catch 5 minutes, or 50 catches, whichever comes first.

    Change direction often, stay alert at all times. Today, each drop/ ball caught below hips = 5 burpee each partner, performed immediately.

    (Group of 2 – 3) Accumulate 120 calories Airdyne as quickly as possible

    Note the time to completion, rest 2 minutes, and repeat.

    One person works at a time- either share a bike, or do the math if using different ones. If round 2 takes more than :10 sec. longer than round 1, each in the group performs 30 burpees. Strategize, hustle, and do not accept the penalty.

    *Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). 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.

    Mental.Please visit our Mental section and find something to read this weekend, and then visit our YouTube channel and find something to watch!