physical. 11/05/14

    Mace. Shadows.
    “If you feel alive in a darkened room, do you know the name of your solitude…”

    12 1-arm kettlebell clean/ swing clean (As heavy as possible)
    12 Walking lunge @ as heavy as possible

    Goal is 12 quality, uninterrupted reps in each movement. Switch arms as desired on clean, and rest as needed between movements. If position breaks, adjust weight quickly and continue. Today, lunge may be weighted in the rack or suitcase position with dumbbells or kettlebells.

    1 minute rest, then 4 rounds of:

    8 1-arm kettlebell clean (55lb. W, 70lb. M)
    8 Pull-up/ Chin-up/ Mixed grip (Vary by round as desired)
    8 Walking lunge @ 55lb. W, 70lb. M

    Clean: Switch arms as desired.
    Pull-up: If available, pull-up may utilize different handles by round (rings, ropes, globes, etc.). Today, use strict pull-up until it fails, and then kicking/ kipping pull-up, or jumping pull-up. No butterfly.
    Lunge: Perform lunges with one single kettlebell in either the Goblet or rack position.

    And then, 2 aggressive rounds of:

    2 minutes Airdyne (Forward)
    2 minutes Airdyne (Arms only)