physical. 12/31/15

    Chris. Rack hold.
    Time, the destroyer.

    4 rounds of:

    8 Kettlebell hand-to-hand swing clean + front squat
    @ minimum 30% of back squat 2RM
    8 Kettlebell halo @ 35lb. W, 55lb. M
    8 Inchworm
    (Minimum) 1 minute rest

    Goals today are fluid hand-to-hand transitions, smooth receipt of the kettlebell into the rack position, and heavy single kettlebell front squats. If designated percentages create compromised positions, adjust accordingly and continue safely.

    If the hand-to-hand variation does not work, lift the kettlebell from the ground into the rack position, still switching between left and right arm in each squat. Qualifier: Percentages/ rep schemes listed make sense for a back squat 2RM up to 550lb.

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

    Mace squat @ 10kg. W, 12kg. M
    (alternating with)
    Mace 360/ Back pendulum/ Front pendulum @ same

    Mind mechanics and positioning in each squat and swing- never sacrifice position for pace in training. Count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match reps throughout.

    And then, “Time under tension”:

    Max-duration plank hold (Organized top of push-up)
    (immediately followed by)
    Max-duration hollow hold

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.