physical. 07/22/15

    Turkish Get-up:

    5 x 2L, 2R @ 75% of current 1RM

    Rest as needed between reps/ arms, and focus on every detail. If one single element of the lift falls apart, weight decreases for all remaining reps.

    Then:

    Elevator sit-up:

    3 x 10 @ as heavy as possible in each set

    Rest as needed between sets, and keep each as heavy as possible with excellent positioning. Movement may be weighted with kettlebell, sandbag, bumper plate. Turkish Get-up and elevator: Position and execution govern weight. Position breaks, weight drops. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”.

    And then, at skill work weight, 1 round of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    2-sec. overhead swing
    Swing clean and press (5L, 5R)
    Full-range high pull
    Halo (5L, 5R)
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, skill work weight is max 35lb. W, 45lb. M. Hammer details, ask questions, and rest as needed between movements.

    Then, at same skill work weight, 1 round of:

    Kettlebell Sequence #2

    7 1-arm swing (Left)
    5 Snatch (Left)
    3 Turkish Get-up (Left)
    1 Windmill (Left)
    7 1-arm swing (Right)
    5 Snatch (Right)
    3 Turkish Get-up (Right)
    1 Windmill (Right)

    Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.

    Chris, Greg. Tabata holds.Chris, Greg. Holds.