physical. 12/11/14

    Power clean:

    4 x 10 @ 40-50% of 1RM

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

    Then, 5 rounds of:

    10 Overhead walking lunge (1-arm @ 40-50% of Turkish Get-up 1RM)
    15 Jumping pull-up
    20 Sit-up variation (Vary by round as desired, and scale to ability)

    Lunge: Switch arms as needed/ desired during each set. If lock-out breaks, adjust weight immediately and continue safely.

    Sit-up variations include:

    Abmat
    V-up
    Knees-to-elbows
    360
    Hollow rock/ hold (1 honest minute= 1 set)
    Superman hold/ rock (1 honest minute= 1 set)
    Rocking chair
    L-sit (1 honest minute= 1 set)
    Elevator
    Ab wheel
    Kayak** (25lb. W, 45lb. M)

    Make challenging choices throughout, and keep positions strong.

    *If you’ve been with us 6 months or more, you may only use Abmat in 1 of the 5 rounds. 6 months or less- maximum of 2.
    **Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.

    Partner drag.Group. Partner drag.