physical. 09/29/15

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

    Positional and mechanical improvement:

    Bodyweight movement- phase 1:

    Beginner/ Intermediate: Pull-up, push-up, dip, squat, lunge, hollow body position

    Advanced: Pull-up + variation, push-up + variation, ring dip, hollow rock, V-up/ V-up + hold

    Push-up: Advanced suggestions include plyometric, Hindu, rings.
    Pull-up: Advanced suggestions include weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    With the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

    Then, as quickly as possible:

    20 yd. walking inchworm
    100 1-arm kettlebell swing @ 35lb. W, 55lb. M

    Kettlebell swing: Switch arms as desired- if weight is manageable but challenging, switch early and often. If designated weight breaks position or causes slow, mechanically unsound movement, adjust immediately and continue safely.

    And then:

    Max duration bar hang

    Starting in a double overhand grip, hang as long as you can, switching grips as needed without touching the floor. Beginner/ Intermediate: If set is under :20 sec., repeat and accumulate minimum 1 minute.
    Advanced: Mercy killing is 5 minutes.