physical. 01/04/14

    Back squat:

    7 reps @ 50% of 1RM

    5 reps @ 70-75%

    3 reps @ 80-85%

    And then:

    1 rep x (up to) 5 @ 100% +

    If needed, use up to 5 single lifts to reach new target weight.
    Rest as needed between sets/ lifts (up to 1 minute).

    Up to 5 minutes rest, then 5 rounds with a partner:

    1 Sled pull (15yd. each @ 115lb. W, 135lb. M)
    1 Sled drag (15yd. each @ 115lb. W, 135lb. M)

    vs.

    Extended-arm weighted hold* (25lb. plate W, 45lb. plate M)

    ”Drag” = forward, and “Pull” = backward. Alternating each round, each partner completes 5 turns at sled, 5 turns at hold.

    And then:

    1 minute Airdyne (Forward)
    1 minute Airdyne (Backward)
    1 minute Airdyne (Dowel in overhead squat position)

    x 2

    *Weight is held in front with locked-out arms and straight, strong posture.