physical. 12/24/16

    20 Tire flip

    Rest up to :20 sec. in 5-rep intervals. Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

    Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    Then:

    10 Turkish Get-up @ 75% of 1RM (5 x 1L, 1R)

    Rest minimum :45 sec. between reps, and add a 2/1000 pause to any transition point that you are struggling with. Position governs weight- be critical of the details, and adjust as needed.

    And then, as quickly as possible:

    100 Kettlebell swing @ 50% of 5RM

    Take short, specific rest as needed, and use it to insulate position and pace when resuming work. 50% of 5RM should not require more than three trips to the ground.

    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.

    And finally, also as quickly as possible:

    25 Inchworm
    25 Bodyweight row
    25 Straight jump
    @ 15lb. W, 25lb. M (use bumper plate)
    25 Abmat sit-up @ 1/4 BW
    25 calories Airdyne @ max effort
    25 Abmat sit-up (unweighted)

    Today, attempt no rest during work sets, and take no more than :15 sec. between movements if needed. Hustle, breathe, focus on mechanics, and drive through.

    Nazareth College strength & conditioning (2012).