physical. 11/18/14

    Be here.
    In the training room, time wandering is time wasted. Stay engaged, maintain a focus, make progress. Conversely: Earning strength and conditioning and making progress in your physical skill set should be rewarding; Things can be difficult without being burdensome. Difficulty in a task or on a path often serves to thin the herd, allowing those with the will to succeed a clearer road to doing so. True strength and skill are built on patience, focus, and mettle; If those are not qualities that you value, and strive to bring to your chosen training environment, there is likely a simpler path for which you are better suited.


    Climb to a 3RM using warm-up sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of lifts under 15. (Ex. 3, 3, 3, 3, 3)

    Then, 8 rounds of:

    8 Pull-up (4 Strict + 4 jumping in each round)
    8 Full-range high pull @ minimum 1/4 BW
    8 V-up (If position breaks, hold a perfect :30 sec. hollow position each round

    Maintain a strong pace, but more importantly be sure to maintain strong positions. If rest is needed, keep it short and specific (3 breaths and back to work…).

    And then:

    80 Mace front pendulum (8kg. W, 10kg. M)

    Attempt to keep weight on your body for all 80 reps. More than 1 trip to the ground = 2 minutes Airdyne + 20 burpees per.