physical. 08/19/17

    (Photo: Observation minus action… )

    Dumbbell box jump:

    9, 7, 5, 3, 3, 3

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

    Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy.

    Then, as quickly as possible:

    20 Tire flip

    Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    And then, with a partner, 5 minutes of:

    5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
    5 Abmat sit-up (with same bumper)

    vs.

    Airdyne

    Goal is accumulation of as many total calories as possible, while the other partner hustles hard through the sit-up. Transition onto and off of the floor without hands, and transition immediately and aggressively from sit-up to bike, and back; Efficiency and hustle will govern success in this short drill.

    Note: If this drill feels “too short”, question the participant, not the process. Goal should be minimum 100 calories on the bike, and wanting to go home and go to bed immediately once off it.

    And finally, with same partner:

    1000 Jumprope

    Work vs. rest, strategize work as desired, and complete as quickly as possible. No breaks, no wandering, no scurrying once the drill has started. Plan, focus, execute at velocity; It’s fucking jumprope. Let’s go.

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