physical. 01/09/16

    Bosch 'Garden of Eathly Delights'
    "The Garden of Earthly Delights." Hieronymus Bosch.

    Back squat:

    5 x 10 @ (up to) 60% of 2RM

    Rest as needed between sets. If sets at chosen weight require interruption make as minor an adjustment as needed and continue. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, with a partner, and for time:

    50 Medicine ball throw (Minimum 12ft. @ 12lb. W, 16lb. M)
    10 Sled drag (20 yd. each @ 90lb. W, 115lb. M)
    100 Abmat medicine ball pass (Minimum 8ft. @ 12lb. W, 16lb. M)

    Complete as quickly as possible, utilizing as little rest as possible and strategizing it wisely. Sled drag is to be completed in work/ rest fashion, but divided in any way you choose. Note: Numbers are total, not each.

    And then, 10 rounds or 10 minutes- whichever comes first:

    50 Jumprope
    5 calories Airdyne

    Same as earlier in the week- goal is completion of 10 rounds, not running out the clock at 10 minutes.