physical. 12/24/14


    1-arm kettlebell row:

    4 x 8L, 8R @ as heavy as possible

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “4 x 8L, 8R″, it always refers to “Sets” x “Reps”.

    Then, 8 rounds of:

    6 Ab wheel roll-outs (Or, if position breaks, 8 360 sit-up)
    4 Bodyweight row (Overhand, underhand, or mixed grip)
    2 Chin-up

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Airdyne @ 100%

    Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15RPM = 1 x :45 sec. bar hang completed at the end.


    Make up a conditioning piece from earlier in the week.

    Pick something you need, not simply something you like.