physical. 12/28/17

    (Photo: We do. Yet, sometimes others help us along… )

    50 Walking lunge @ 1/2 BW

    Provided position is safe and sound, weight is non-negotiable. Break into as small of pieces as needed to complete with quality.

    Then, “Odd Lifts” skill work:

    Non-gimmick practice in “Odd Lifts”: Mace lifts and swings, and sledgehammer.

    Sledgehammer: 2-hand tire smash, hand-to-hand tire smash, 1-hand tire smash
    Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2, varial

    Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address/ adjust details, add weight/ difficulty, make progress. Or, don’t.

    And then:

    5-count Turkish Get-up:

    5 x 1L, 1R @ (up to) 40% of 1RM

    Each rep should take upwards of one full minute; pause for a hard, organized 5/1000 in each transition.

    Our 5-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 5/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 5/1000 will catch it and force an adjustment.

    And finally, “Time under tension”:

    5 minutes Airdyne @ 30-40% of max RPM

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