physical. 07/22/17

    (Photo: Goal: Make moving the sled even more difficult than usual, and combine “arm day” with “leg day”. Mission accomplished.)

    Elevator sit-up:

    Climb to a 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 16 (Ex. 2L + 2R x 2, 1L + 1R as needed). Use whatever implement allows for the most weight in the safest positions. Safety considered, weight should match on each side. Suggestions: Sandbag/ heavy bag, kettlebell, bumper plate, slam ball, dumbbell (in that order).

    Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

    Then:

    Benchmark

    Class War/ My Promise6:07 (Wisdom in Chains“Class War”)

    40 revolutions Airdyne
    20 yd. walking lunge
    5 Inchworm

    Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

    And then, 6 minutes of:

    4 Push-up
    4 V-up
    :20 sec. rest

    Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue.

    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.

    And finally, “Time under tension”:

    Underhand bodyweight row hold
    20 calories Airdyne
    @ cool-down pace
    Hollow hold/ 50 hollow rock

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in holds reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!