physical. 12/08/16

    Heather McAllister Wolf Brigade Subject Matter Expert

    2L, 2R Turkish Get-up @ (up to) 90% of 1RM
    20 yd. Farmer carry @ as heavy as possible
    1 minute rest
    4L, 4R Turkish Get-up
    @ (up to) 75%
    40 yd. Farmer carry @ as heavy as possible
    1 minute rest
    6L, 6R Turkish Get-up
    @ (up to) 50%
    60 yd. Farmer carry @ as heavy as possible
    1 minute rest

    Hammer position in each and every rep of Turkish Get-up, and demand strong posture throughout carries. As always, position governs weight. Each set should pose a significant challenging at designated rep scheme- don’t under-lift.

    Then, 6 rounds of:

    20 Kettlebell “Short swing” @ (minimum) 50% of 5RM
    :20 sec. rest

    Kettlebell swing reminder: 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.

    ”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.

    And then, violently, 6 rounds of:

    40 revolutions Airdyne
    60 Jumprope

    Transition seamlessly, move deliberately, and take no rest. Breathe, switch off, and go- safety considered, there is great value to making yourself move in simple conditioning drills.

    And finally, “Time under tension”:

    30 Dowel partial pull-over + 30 calorie Airdyne @ cool-down pace + 30 cat/ cow

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy posture day, and improving position for next time.

    bill-mace-shovelBill. Mace shovel (2010).