physical. 10/05/16

    One of the originals and still one of my favorites.
    Things we used to do (6).

    20 Turkish Get-up @ 60-70% of 1RM (4 x 2L, 2R + 2 x 1L, 1R)

    Rest as needed between arms, and add a 2/1000 pause to any transition point that you are struggling with. If reps become singles or position breaks, adjust weight immediately and continue safely.

    When scheme is listed as “4 x 2L, 2R″, it always refers to “Sets” x “Reps”.

    Then, choose either 50 reps or
    1 Tabata interval
    (:20 sec. work/ :10 sec. rest x 8) of:

    Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)

    50 reps are to be completed as quickly as possible- ideally, inside the 3-minute mark.

    Tabata interval: Count reps in all rounds– keep effort high and pace strong, and attempt to match reps throughout- ideally, totaling over 50.

    And then, immediately and viciously:

    50 calories Airdyne

    Strategize- arms and legs, arms-only when pace slows, sprint 5 calories @ 100%, next 5 @ 75%… get it done as fast as possible, leaving nothing in the tank and no method of attack unaddressed.

    And finally, “Time under tension”:

    100 Abmat sit-up

    Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.