physical. 07/30/15

    Group. Elevator sit-up, the hard way.
    Cory, Michael. Elevator sit-ups.

    Back squat:

    5 x 5 @ 80% of 2RM

    Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight.


    6 Bottoms-up Turkish Get-up @ (up to) 30-40% of 1RM
    36 Hollow rock
    6 Bottoms-up Turkish Get-up @ base weight (lighter)
    36 Hollow rock

    Switch arms as desired in Turkish Get-up sets, and add a 2/1000 pause to any transition point that you are struggling with. If rest is needed, keep it short and specific, and take it after hollow rock.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Battle rope

    If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.