physical. 07/29/17

    (Photo: Mind your mind; The rest will fall in line. )

    Box jump:

    9, 9, 9, 6, 6, 6

    Height increases each set (denoted by commas). Begin at a moderate, challenging height and end as high as possible; Each set should be difficult, violent, and positionally sound.

    Then, 6 rounds of:

    3 Kettlebell row (Left)
    1 Kettlebell clean (Left)
    3 Kettlebell front squat (Left)
    3 Kettlebell row (Right)
    1 Kettlebell clean (Right)
    3 Kettlebell front squat (Right)
    (Up to) 1 minute rest

    Each round/ arm is to be performed with one single kettlebell- weakest lift in the sequence governs weight. Fight for position, be patient and brutal, and don’t under-lift.

    And then, 6 minutes of:

    3 Burpee/ “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
    6 Rocking chair (Weighted or unweighted)
    6 Abmat sit-up

    Goal is a minimum of one round per minute; Position and pace should both be technical and vicious. Hunt the work, move like you care that you’re there, and rest when you’re done.

    And finally, “Time under tension”:

    5 x 10 Hollow rock (maximum :20 sec. between)
    2 minute hollow hold

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in hold 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!