physical. 12/11/15

    Expansion.
    Expansion #1, 2008. From a phone booth to a closet, with an awareness that neither setting nor circumstance will ever discourage or deter.

    16 Turkish Get-up @ skill work weight (Max 35lb. W, 55lb. M)

    Hammer details, disregard pace, and perform each rep at 100% quality. Switch arms and and/ or variations as desired (2-count, bottoms-up); Weight is not to exceed 50% of 1RM.

    Then, meticulously and aggressively, 12 minutes of:

    4 Pull-up
    8 Slam ball @ minimum 25lb. W, 35lb. M
    8 Push-up
    12 Mace front pendulum @ 10kg. W, 12kg. M
    :20 sec. rest

    If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled pull-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round.

    And then, 8 rounds of:

    2 Floor-to-feet (Bottom of burpee to hinge position and back to floor)
    12 Hollow rock

    Move efficiently, and transition smoothly between movements. No designated rest- only break is a brief re-set if needed to maintain quality in hollow rock.

    And finally, “Time under tension”:

    Hollow hold or Superman hold

    Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.