physical. 10/27/17

    (Photo: “Time under tension”, travel edition.)

    50 Mace shovel @ as heavy as possible

    Alternate left-to-right and take brief rest in either 5- or 10- rep intervals. Position considered, do not under-lift. Adjust weight (up or down) as needed, and pause overhead for at least a 1/1000 in each rep.

    Lower body starting and ending position and order of operations should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.

    Then:

    Sprint of 1/2 bodyweight in calories on Airdyne
    1/2 of that number in rocking chair
    @ 15lb. W, 25lb. M
    1/2 of rocking chair number in Abmat sit-up @ 1/4 BW

    1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low.

    Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.

    If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.

    And then, 10 rounds of:

    :20 sec. Battle rope
    :20 sec. 1-arm plank hold

    Immediate transitions, simple hustle. Change arms each round.

    Tired does not equal lazy; One is a gift, one is a curse.

    And finally, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)

    Kettlebell swing: 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!