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112:06

(Specialty warm-up: 5L, 5R 1-arm kettlebell swing, 5 burpee) 15 minutes of: 10 1-arm kettlebell swing (Left) 10 1-arm kettlebell swing (Right) 5 Inchworm 5 Burpee 5 "Floor to feet" (demand accurate and aggressive deadlift-quality hinge position at top of each rep) 100 Jumprope Adjust weight as soon as position breaks, power diminishes, or mechanics erode. Start ambitiously, and scale accordingly; Enthusiasm tempered with reality. Attempt as little rest as possible; When needed, keep to 3 breaths or less (:15 sec.). No wiggling, no wandering; Better/ Harder > More Reminder: A slight turn of the hand in the Pistol grip (10-15, maybe 20 degrees) allows many with the tendency to bend/ overuse the arm to relax it, hike the weight higher in the hips, and subsequently, use the hips more powerfully and accurately. Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Box jump Move attentively and violently; Soft, listless jumps and landings are no more valuable than soft, listless versions of anything else. Unless there is a safety reason not to, today we will jump down- receive the floor (land on springs, not stilts), and jump right back up. Attempt to match output throughout- keep count, maintain awareness of (and then adjust) unnecessary inefficiencies. Breathe, and move; Worry about how tired you are, later. And then, "Time under tension": 25 Abmat sit-up @ 1/4 BW + 25 "Prison" Abmat sit-up + 50 Hollow rock + 15 cat/ cow stretch 15 calories Airdyne/ equivalent @ cool-down pace


Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.


"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it. One sensible and still-challenging adjustment is creating "Prison hands", and pushing them hard into your solar plexus, ensuring bracing and still providing decent sit-up resistance.

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