physical. 09/17/16

    Things we used to do (4).

    Full-range high pull:

    1 x 10 @ 1/4 BW
    5 x 2 @ as heavy as possible

    Rest as needed between sets. If set of 2 requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.


    5 Sled drag (20yd. each @ 1 + 1/2 BW)
    10 Full-range high pull @ 50% of heaviest 2-rep above
    20 Underhand bodyweight row
    20 Goblet squat
    @ 1/4 BW
    20 Airplane push-up
    20 Pistol-grip kettlebell squat
    (2 x 5L, 5R- mechanics govern weight)
    20 Bodyweight row (Overhand and/ or varied anchor)
    20 Burpee

    ”Drag” = forward, and “Pull” = backward. Maintain range of motion and positional focus in all movements, and hustle in transitions. Keep rest to 3 breaths or less (max :15 sec.) once past sled drag.

    Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.

    And then, with a partner:

    50 Anchored Abmat sit-up*


    Tire smash (Any variation) @ 6/8lb. W, 10/12lb. M

    One partner completes all sit-up reps, and then switch occurs. Both partners completing designated sit-ups ends drill. Note total time to completion, and total number of tire smash completed; Tire smash is not a gimme-, or a rest round.

    *Today, feet are anchored at squat width, toes pointed forward with sandbag, dumbbells, partner, etc. Range of motion in sit-up does not change- shoulders touch at the bottom, back upright and flat at the top.