physical. 09/14/17

    (Photo: There is no dishonor in failing, provided it is preceded by trying… )

    10 x 5 Kettlebell full-range high-pull @ as heavy as possible in each, adjusting by round as needed
    10 Slam ball @ 35lb. W, 50lb. M
    :20 sec. rest
    10 Slam ball
    @ 25lb. W, 40lb. M
    :20 sec. rest
    10 Slam ball
    @ 15lb. W, 30lb. M
    :20 sec. rest
    10 Slam ball
    @ 15lb. W, 30lb. M

    If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely. Keep rest in full-range high pull sets to :15 sec. When scheme is listed as “10 x 5”, it always refers to “Sets” x “Reps”.

    Then, as quickly as possible:

    15 Inchworm
    20 Burpee broad jump
    25 Push-up
    30 Straight jump
    @ 15lb. W, 25lb. M
    300 Jumprope

    This is a sprint, not a jog; No designated rest. If needed, keep it to 3 breaths or less (:15 sec.), no more than twice.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    And then, “Time under tension”:

    25 Goblet squat @ 35lb. W, 55lb. M
    Plank hold @ minimum 1/2 BW OR
    1-arm bodyweight row hold

    If time reaches two minutes in both plank and/ or bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.

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