physical. 11/16/16

    15 minutes of:

    20 yd. Farmer carry @ 3/4 BW (dumbbells or kettlebells)
    20 yd. walking lunge @ 1/2 of above
    :20 sec. rest

    Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.

    Lunge: Position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

    Then:

    50 Reverse lunge box jump

    Scale height to ability in 10-rep intervals. Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.

    And then, “Time under tension”:

    30 Dowel partial pull-over + 30 calories Airdyne @ cool-down pace

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening the upper body, and improving position for next time.

    army-of-darknessThe light doesn’t have to be bright to guide our way…