physical. 12/16/17

    (Photo: Ideal? No. Perfect? Yes. You start where you can start; Space or structure do not govern the path or the progress.)

    In order, uninterrupted, and aggressively:

    10 Tire flip
    50 Kettlebell “Short swing”
    @ 1/2 BW
    100 Rocking chair @ (up to) 1/4 BW (use bumper plate)
    50 calories Airdyne

    If designated weight creates compromised positions, adjust accordingly and continue safely; That being said, “extreme difficulty” is not a “compromised position”. When rest is needed during kettlebell swing or rocking chair, keep it short and specific (3 breaths or less/ :15 sec.).

    Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Kettlebell swing: If designated weight creates a compromised position, adjust accordingly and continue safely. Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.

    Then, skill work:

    Kettlebell Pistol-grip hand positions and transitions (Swing, clean, snatch)
    Mace 360

    Kettlebell: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Snatch: Start with our introductory progression (one-arm swing, one-arm swing w/ arm bend at eye level, snatch = 1 rep), practice standard hand position, pistol-grip hand position, stacked-grip hand position.

    Mace: Start with the basic handling and intro positions, and add weight/ difficulty as appropriate.

    Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

    And then, “Time under tension”:

    (Timed) 15-calorie Airdyne sprint (today, 3 x, with :30 sec. between each) + 50 “Prison” Abmat sit-up + 50 calories Airdyne @ cool-down pace + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.

    “Prison”: Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!