physical. 07/31/14

    Group. Power clean.
    Group. Reviewing power clean position and execution.

    For 12 minutes:

    9 Box jump @ 20″ W, 24″ M
    6 Pull-up/ Chin-up/ Mixed grip
    :30 sec. Farmer hold @ BW+

    Count rounds and completed partials. If rest is needed, take it after the hold, and keep it short and specific. If bodyweight hold does not work (not, we do not like it…), make as minor an adjustment as necessary to safely complete each round.

    Then, immediately:

    1 max rep set push-up

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). You may rest as needed in the plank or pike position.

    Up to 5 minutes rest, then:

    8 Turkish Get-up @ 30-40% of 1RM
    4 Turkish Get-up @ 60-70% of 1RM

    Rest any time during the sets, and alternate arms as desired. Add a 2/1000 pause to any transition point that you are struggling with.