physical. 08/20/14

    Greg. Kettlebell swing.
    Greg. Kettlebell swing.


    8 x 2 @ 80-85% of 1RM

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “8 x 2″, it always refers to “Sets” x “Reps”.

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

    Box jump @ 20″ W, 24″ M

    Work hard, focus on mechanics, and match effort throughout- Today, drop of more than 2 reps (from first round total) equals 10 burpees per round, completed at the end.

    And then, 4 max duration rounds of:

    Hollow rock/ Hollow hold

    Choose the version most appropriate for your skill set and strength, and hold as long as absolutely possible- If your max duration hollow hold approaches/ exceeds 2 minutes, choose hollow rock.