physical. 07/29/14

    Benchmark

    “Corpse Without a Soul” 6:58
    (Mercyful Fate– “The Beginning”)

    8 Kettlebell halo (35lb. W, 55lb. M- Change direction each rep)
    8 Kettlebell full-range high pull

    Count rounds and half-rounds completed in 6:58. Today: Dry-run each movement with chosen weight- Once we start, it stays with us. If position breaks in movement, remainder of time is spent holding the weight in a static position.

    Note: Today, if kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.

    Then, 4 rounds of:

    2 reps Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
    20 Push-up/ Push-up variation

    Complex: Maintain a quality hollow position during the performance of and transition between all three movements. Push-up: Start in the most challenging way possible, and only scale if position breaks. Advanced suggestions include dynamic push-up, ring push-up, Hindu push-up.

    Benchmark- Mercyful Fate