physical. 12/30/16

    4 rounds of:

    20 Mace front pendulum @ as heavy as possible (minimum 10kg. W, 12kg. M)
    60 yd. Farmer carry @ as heavy as possible in 20 yd. intervals
    1 minute rest

    Lift, move, and carry in strong, organized positions; Soft equals sketchy, especially any time the directive is “as heavy as possible”. Maximize rest through mindful breathing and focus on what’s next.

    Then, 6 rounds of:

    6 Pull-up
    20 Abmat sit-up
    (alternating with) V-up
    :20 sec. rest

    Pull-up and sit-up are scaled to ability, and should be challenging in each round. Finish having completed three Abmat and three V-up rounds.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    And then:

    100 yd. walking lunge @ heaviest mace weight used above

    Take as little rest as needed, if any. Carry and lunge in strong, stable positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose- scale to ability (Ex. Further from your body = significantly heavier).

    Photo: Character built, storm weathered. We all can, but not all of us will…