physical. 10/24/17

    (Photo: There were a million reasons not to; None of which matter, since we did.)

    100 Goblet squat/ Kettlebell front squat @ 1 interval above 1/2 BW

    Partition/ switch variation in any way desired/ needed; Attempt no sets less than 5 reps.
    A sound goal would be 10 x 10, :20 – :30 sec. rest between. High-end sets will be governed by skill and will. As fatigue becomes a factor, self-awareness must become one, also. Omit and repeat any partial range, soft, or sloppy reps.


    Kettlebell high pull:

    5 x 5 @ (up to) 3/4 BW

    Kettlebell full-range high pull:

    5 x 5 @ 1/4 BW

    (Immediately into):

    50 Slam ball @ 15lb. W, 25lb. M
    250 Jumprope

    Rest up to :30 sec. between kettlebell high pull and kettlebell full-range high pull sets. Take anti-rest during slam ball + jumprope.

    Kettlebell high pull/ full-range high pull/ slam ball: Set-up and position, order-of-operations, and violence of action is the same in each. Full-range high pull and slam ball simply extend overhead when/ where the standard high pull ends.

    Retrace your steps to the ground; There is no “hinge” in any of the three movements- on the way up, or down. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    And then, “Time under tension”:

    One-minute Farmer hold @ one interval above BW + 25 Mace squat @ 8kg. W, 10kg. M + 25 Mace Good Morning @ self-scaled

    Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding just above half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one.

    If designated weight is not a cool-down weight, adjust accordingly.

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