physical. 08/07/14


    12 Bottoms-up Turkish Get-up @ base weight (1L, 1R x 6)
    8 Turkish Get-up @ 30-40% of 1RM (2L, 2R x 2)
    4 Turkish Get-up @ 60-70% of 1RM (1L, 1R x 2)
    2 Turkish Get-up (As heavy as possible @ 1L, 1R)

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

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

    Airdyne @ 100%

    Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15RPM = 1 x :45 sec. bar hang completed at the end.

    And then, skill work:

    Kettlebell swing variations

    Once we’ve assured our swing mechanics are sound, spend 20-30 reps each practicing 1- and 2- arm variations: Short swing, power swing, true overhead swing, 1-arm swing, hand-to-hand swing.