physical. 12/05/14

    Kettlebell clean:

    5 minutes @ 50% BW*

    Perform as many quality reps as possible in designated time. Use 1 or 2 kettlebells to reach designated weight, and switch between them as desired. All lifts begin and end on the ground.

    Rest as needed, then:

    50 Dumbbell power snatch @ 25lb. W, 45lb. M

    Take short, specific rest as needed, and switch arms as desired.
    If designated weight creates/ forces a compromised position, make an immediate adjustment.

    And then:

    Row 2 minutes for max distance

    This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.

    *Today, consider using specific work vs. rest sets based on proficiency with designated weight. (Ex. 5 reps + 2 breaths, or, 10 reps + 3 breaths…) Implementing a smart work/ rest strategy will very often lead to quicker and higher quality completion of the task at hand. Reaching complete fatigue too early can not only extend the duration of needed rest, but compromise the quality of work.

    The worst offense. Every day, translate thought into action, and passion into progress.