physical. 11/09/16

    Erin. Prison lunge.
    Erin. "Prison" lunge (2015).

    Turkish Get-up:

    Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 12 (Ex. 2L + 2R x 2, 1L + 1R as needed).

    Note: Achieving a 1RM is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight.

    Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Battle rope
    (Alternating with)
    1-arm plank hold (Organized top of push-up)

    Keep pace and position strong, and match effort throughout. Today, efficient transitions between movements will make or break the drill.

    Plank: Brace and/ or balance as needed with non-working arm, and switch arms as needed.

    Immediately upon completion, and for max calories:

    One minute Airdyne sprint
    One minute rest
    Match calories within 1:10 sec.

    Breathe, focus, and drive. Both rounds are a sprint, not a jog- no pacing. Even if time goal is missed, complete calorie match as fast as possible.

    And finally, “Time under tension”:

    30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace