physical. 07/24/14

    Elevator sit-up:

    10, 8, 6, 4, 2

    Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end as heavy as possible for 2 reps. Unless position breaks, all sets are performed uninterrupted. Elevator may be weighted with kettlebells, sandbags, weight vest, medicine ball, or any combination of.

    Then:

    50 reps Burpees from the bottom”

    ”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets.

    And then, 3 rounds of:

    1 minute Airdyne (Forward @ 60-70%)
    :30 sec. Airdyne (Arms-only, as fast as possible)

    Group. Self-defense. Thank you to all those in attendance tonight for our self-defense clinic. Awareness was improved, progress was made.