physical. 07/31/17

    (Photo: Levitation: Taught by appointment only (we can’t give all of our secrets away… ) )

    7 rounds of:

    5 Back squat @ (up to) 75% of 2RM
    5L, 5R 1-arm 360 (or 10 light kettlebell halo)
    5 Pull-up
    1 minute rest

    If squat sets require interruption, or position breaks at designated weight, make an appropriate adjustment to the next set. Reminder: Position and range of motion always govern weight. Set-up and re-set like you want the lift to succeed; No lazy set-ups, no soft lifts.

    Then, 7 rounds of:

    3 High pull + Goblet catch @ as heavy as possible in each set
    1 Pull-up
    :30 sec. rest

    Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate.

    Single pull-up should be scaled to full ability in each round; Put in what you expect to get out. One only equals “just” if you make it so.

    And then, violently:

    50 calories Airdyne

    For this drill, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, move the bike with your whole body, and empty the tank.

    And finally, “Time under tension”:

    50 Walking lunge + 50 cat/ cow stretch

    Lunge is unweighted, organized, and performed at a cool-down pace.

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