physical. 07/28/17

    (Photo: “Partner assisted” Turkish Get-up… 2010.)

    5 Sled pull (20 yd. each @ 3/4 BW, straps anchored @ waist)
    25 Push-up
    1 minute plank hold
    25 Bodyweight row

    1 minute bodyweight row hold

    “Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled pull is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

    Push-up/ row/ holds: Make each rep perfect- no use in short, casual sets. Earn the short set with hard work and aggressive positioning.

    Then, attentively and aggressively:

    100 Tire smash @ 8/ 10lbs. W, 10/ 12lbs. M
    50 Sit-up (Choose what you need most, not what you like most. No “kipping”.)
    50 Tire smash @ same
    25 V-up
    25 Abmat sit-up

    As above- focus on position, make each rep of each movement count. If a training piece doesn’t feel like enough, it’s because you haven’t chosen to make it enough.

    And then, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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