physical. 12/18/15

    Dave. Turkish get-up.
    Dave. 1/2 BW+ Turkish Get-up.


    4 x 5 @ (up to) 75% of 2RM
    1 x max rep @ 50%

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted set of 5. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max rep set.

    Then, 2 rounds of:

    30 Mace 360/ Kettlebell halo
    20 Kettlebell kayak
    10 1-arm kettlebell clean + push press (5L, 5R @ 50-60% of heaviest lift above)
    1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace… )

    Today, weight for both mace 360/ kettlebell halo and kettlebell kayak are self-scaled. Each set should be challenging and may include 1-2 brief interruptions- strategize prior to beginning to avoid under-lifting.

    And then:

    100 Jumprope
    1 minute plank hold (Organized top of push-up)
    100 Jumprope
    1 minute bar hang
    100 Jumprope
    1 minute bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)

    Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in. Position breaks in holds: 10 burpees each, accumulated and completed at the end.