physical. 12/20/14

    Benchmark

    Duende 7:48 (Catharsis“Passion”)

    6 Rocking chair
    6 Strict or kipping pull-up (Or 9 jumping pull-up. No butterfly.)
    6 Jump squat

    Complete as many rounds and partials as possible in 7:48. Note results.

    5 minutes rest, then:

    1 max rep set push-up
    1 minute rest
    1 max rep set underhand bodyweight row
    1 minute rest

    (Up to) 50 reps jumping practice

    Push-up/ Bodyweight row: Rest as needed in the plank or pike positions.
    Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
    Jumping: Choose several variations that need improvement/ documentation, and break into sets of 5-10 reps, interspersing rest. Suggestions include but are not limited to: Box jump, broad jump, tuck jump, box jump from the bottom.

    Playtime John. Jump.