physical. 09/12/15

    1-arm kettlebell row:

    6 x 3L, 3R @ as heavy as possible uninterrupted

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “6 x 3L, 3R″, it always refers to “Sets” x “Reps”.

    Then, 5 aggressive minutes of:

    10 Dumbbell power snatch/ Kettlebell snatch @ 1/4 BW
    (Switch arms as desired)

    1 Sled drag (20 yd. @ 3/4 BW)

    ”Drag” = forward, and “Pull” = backward. Count rounds and completed half-rounds/ reps. If designated snatch weight creates a compromised position, make as minor an adjustment as needed to continue safely.

    And then:

    Complete 120 sit-ups in 5 minutes.

    Strategize and configure sets based on movement speed and fatigue- select movements and perform sets that allow for a strong pace and excellent positions throughout. Today, use no more than 2 total sit-up variations, adjusting between them as desired/ needed. Choices consist of: V-up, Abmat sit-up/ variation, 360 sit-up. Each rep under 120 at the end of 5 minutes = 2 burpees. (Ex. 90 completed = 60 burpee penalty)

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