physical. 10/12/16

    Skill work/ fact-finding:

    Kettlebell snatch (from swing and floor)

    Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the kettlebell snatch and make improvements.

    Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

    Then:

    Benchmark

    Class War/ My Promise6:07 (Wisdom in Chains“Class War”)

    40 revolutions Airdyne
    20 yd. walking lunge
    5 Inchworm

    Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

    And then, 6 minutes of:

    4 Push-up (Scaled to ability as needed)
    4 V-up
    :20 sec. rest

    Complete as many rounds as possible, working hard during the work, and focusing on recovery during the rest; Mindful breathing helps mitigate fatigue

    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.

    Benchmark- Wisdom in Chains