physical. 04/28/16


    1L, 1R Turkish Get-up @ 90% of 1RM
    1 minute rest
    1L, 1R Turkish Get-up @ 90%
    1 minute rest
    3L, 3R Turkish Get-up @ 60-70% of 1RM
    1 minute rest
    5L, 5R Turkish Get-up
    @ 40-50%

    Safety considered, attempt to keep rest to designated durations. Add a 2/1000 pause to any transition point that you are struggling with, and if designated percentages create compromised position, adjust weight immediately and continue safely.

    Then, 6 rounds of:

    6 Slam ball @ minimum 25lb. W, 35lb. M
    6 Push-up
    12 Rocking chair @ 15lb. W, 25lb. M
    :20 sec. rest

    If rest is not needed, we haven’t worked hard enough/ moved enough weight/ scaled push-up appropriately; Earn the rest by maximizing the work. Goal is challenging, uninterrupted sets of each movement in each round. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

    And then, “Time under tension”:

    Max-duration bar hang + 50 Kettlebell kayak @ 25lb. W, 35lb. M




    Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
    L + R side touch = 1 rep.