physical. 12/19/17

    (Photo: Death cheaters; Life insulation.)

    Kettlebell ground-to-shoulder:

    10 x 2 @ as heavy as possible in each set

    Today, select lift that allows movement of the most weight from ground-to-shoulder in a safe and organized manner. Recommendations are: High pull + Goblet catch, stacked-hand clean, stacked-hand deadlift + swing clean. Adjust weight/ variation by round as needed, and insist on a stopped, stable rack position in each lift.

    Then, 5 rounds of:

    5 Kettlebell deadlift @ BW, each with a full, stopped 5/1000 @ top
    10 Kettlebell halo- extension @ challenging in each round (today- 10 extensions from ONE halo)
    5 Inchworm
    5 breaths reset/ re-evaluation (:15- :20 sec.)

    Please note today’s adjustment to kettlebell halo + extension. Work until the rest, and set up each lift like it’s heavy; No lazy lifts, no soft movement.

    And then, as quickly as possible:

    1 minute double kettlebell rack hold @ 45lb. x 2 W, 62lb. x 2 M
    50 Push-up
    250 Jumprope
    25 “Floor to feet”
    (Bottom of burpee to hinge position and immediately back to floor)
    1 minute kettlebell Farmer hold @ BW (50% in each hand)

    If designated weights create a compromised position, adjust accordingly and immediately, and continue safely. That being said, “extreme difficulty” is not a “compromised position”. Move with intent, hustle in transitions, and attempt no rest.

    And finally, “Time under tension”:

    (Timed) 10-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + Plank hold @ minimum 1/2 BW

    If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.

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