physical. 07/20/15

    Board. July 2015.
    The devil's in the details.

    Push press:

    2, 2, 2, 2, 2

    Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find a final number, take them. Conversely, if 2RM is reached in set 3/ 4, do not finish remaining sets. Reminder: Position, execution and true lock-out govern weight.

    Then, 4 rounds of:

    2L, 2R Kettlebell push press @ (up to) 75% of Turkish Get-up 1RM
    4 Pull-up (Most challenging variation possible- no easy rounds/ reps)
    12 Straight jump (Jump + land + stand = 1 rep)
    :20 sec. rest

    Lock-out governs weight in push press, and range of motion governs variation in pull-up. Jump as high as possible and receive the floor in each landing. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    And then, 9 rounds of:

    :20 sec. L-sit
    :20 sec. bar hang (Scale to ability)
    :20 sec. rest

    If L-sit goes out the window, adjust to hollow hold. If bar hang goes out the window… figure out how to continue to hang from the bar.