physical. 12/17/16

    Jenn. Kettlebell back squat.
    Jenn. 1/2 BW+ kettlebell back squat (2015).

    50/50 Kettlebell strict press:

    3 x 5L, 5R @ as heavy as possible in each
    3 x 3L , 3R @ 2 intervals down from heaviest above

    Alternating as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “3 x 5L, 5R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Then, 3 rounds of:

    1 Sled drag (20 yd. @ minimum BW)
    1 Sled pull @ same
    15 Kettlebell “Short swing” @ (up to) 75% of 5RM
    15 calories Airdyne @ max effort
    (Minimum) 1 minute rest

    ”Drag” = forward, and “Pull” = backward. Today, scale weight to ability- each round should pose a significant challenge in each direction.

    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, 5 minutes of:

    5 Hollow rock
    5 Abmat sit-up
    @ 15lb. W, 25lb. M
    3 Push-up
    3/ 1000 rest
    (2 breaths)

    Accumulate as many quality rounds as possible, and take no rest outside the designated duration.