physical. 07/26/17

    (Photo: Mace shovel, Bill, 2009. Slightly less chance of death in 900 sq. ft. than our original 350, with half a dozen people moving maces at the same time. Thankfully, none were recorded… )

    5 rounds of:

    2L, 2R Turkish Get-up @ 60% of 1RM
    5L, 5R Kettlebell row @ (minimum) 1/2 BW
    5 Chin-up
    :20 sec. rest

    Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

    Row: Scale to full ability, and safety considered, use 1/2 BW as a baseline.

    Then, 5 aggressive minutes of:

    2 Push-up
    10 Medicine ball throw
    @ 10/ 12lbs. W, 14/ 16lb. M

    Move with deliberateness and intent; No lazy push-up, no passive throws.

    There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.

    And then, “Time under tension”:

    50 Walking lunge + 25 “Prison”/ Banded Abmat sit-up + 25 calories Airdyne @ cool down pace

    Lunge is unweighted, organized, and performed at a cool-down pace.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

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