physical. 10/15/14

    Jill. Mace front pendululm.
    Jill. Mace front pendulum (12kg./ 26lbs.)

    Max duration hollow rock/ hold
    10 Pull-up (As difficult a variation as possible in each round)
    Max duration Farmer hold @ BW
    10 Pull-up
    Max reps “Prison” Abmat sit-up*
    10 Pull-up
    Max duration hollow rock/ hold
    10 Pull-up

    Pull-up: If available, pull-up may utilize different handles by round as desired (rings, ropes, etc.). Make each set as challenging as possible, and only scale when most difficult variation fails. No kip today, and definitely no butterfly. Holds: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

    Then, spend time on skill work:

    “Odd Lifts”


    Slam dunk (Stationary and with step)
    Partial speed snatch
    Figure-8 flips


    Pendulum (Front and back + shove)


    2-Hand tire smash
    Hand-to-hand tire smash
    1-Hand tire smash
    1-Hand tire smash with switch

    Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as appropriate.

    *In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. Today, if max set is under 20, perform an additional 50 when entire sequence is complete.