physical. 10/01/14


    Turkish Get-up:

    Climb to a new 1RM using warm-up sets of no more than 3 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 24 (Ex. 3L + 3R x 1, 2L + 2R x 1, 1L + 1R as needed.)

    Then, 4 rounds of:

    12 Kettlebell halo (35lb. W, 55lb. M) or Mace 360 (10kg. W, 12kg. M)
    6 reps Squat complex (20lb. W, 30lb. M)

    If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
    1 rep “Squat Complex” = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.