physical. 10/07/17

    (Photo: Especially relevant on a simple-but-not-easy Saturday; Standards are standards…
    If they shifted with the tide, they’d be called something else.
    )

    Double kettlebell rack hold:

    10 x 1 minute @ as heavy as possible, moving down one interval every 2 sets (2 minutes @ each weight)

    Make ambitious choices, and work with intent and focus to keep weight off the ground for one full minute.
    Rest briefly between sets (up to :30 sec.), and pay close attention to safety and efficiency in the pick-ups and put-downs.
    Missed lifts and sloppy landings will suck valuable energy from the work sets.

    Change weight a minimum of one interval every 2 rounds/ 2 minutes (Using 5 weights total).

    Then, 20 rounds of:

    1 Pull-up
    2 Airplane push-up
    (add plyometric as appropriate)
    3 Kettlebell deadlift @ BW
    4 Bodyweight row
    :20 sec. rest

    Position and range of motion govern variation in all movements, and weight in the kettlebell deadlift; Do not allow combination with bodyweight movements to detract from attention to each rep of the weighted movement. Speed is never a substitute for form, and bracing and tension are never suggestions.

    And then, “Time under tension”:

    5 attentive rounds of:

    5 V-up
    5 Abmat sit-up
    10 Cat/ cow stretch
    10 calorie Airdyne
    @ cool-down pace

    Sit-up and simple, medium-paced movement are both accessories to finish the week, and thorough, active cool-down. Mind position, stay engaged, and draw value. Or, don’t.

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