physical. 07/20/16

    6 rounds of:

    6 Kettlebell suitcase deadlift @ (up to) 1+1/2 BW
    2 Farmer carry (20 yd. each @ same)
    6 Dip (Scaled to ability in each round)
    (Up to) 1 minute rest

    Farmer carry begins at the top of the 6th deadlift. Move quickly and in excellent positions, and maximize rest through smart breathing and focus on the remaining tasks at hand.

    Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

    Then:

    30 Walking lunge @ 1/2 BW
    30 Walking lunge @ 1/4 BW
    30 Walking lunge (Unweighted)

    If/ when rest is needed, keep it short and specific (3-5 breaths/ :15 sec.). No lazy reps. Weight for lunge may be carried in any organized manner you choose with the exception of barbell in the back rack. Scale method of carry and implement to skill level at designated weight.

    And then, for max calories:

    One minute Airdyne sprint

    Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying.

    And finally, “Time under tension”:

    One- arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)

    Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Greasing the grooveDo the work that improves the work; Mobility/ detailed positional improvements/ meticulous warm-ups may not be glamorous, but they are certainly more appealing than under-performing and/ or getting hurt due to ignoring them.