physical. 08/21/14

    Hannah, Tanya. Box jump.
    Hannah, Tanya. Box jump.

    Pull-up:

    Perform 30-40 total reps of the most challenging variation possible, only scaling the movement when completion of 2 consecutive reps becomes impossible. Rest as needed, insist on full range of motion and proper mechanics, and scale accordingly when they begin to erode.

    Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict. No kip, no butterfly.

    Then, as many rounds as possible in 5 minutes:

    5 Goblet squat @ 1/4 BW
    10 Kettlebell swing @ 1/4 BW

    With the designated moderate weight, the pace should be high and the positions should be meticulous. If position breaks, quickly make as minor an adjustment as possible in order to continue safely.