physical. 01/11/16

    Alicia. Squat.

    Push press:

    5 x 5 @ (up to) 75% of 2RM

    Rest as needed between sets. If set requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion- most specifically, a straight, strong lock-out- always govern weight.

    Then:

    1-arm kettlebell Thruster:

    3 x 5L, 5R @ as heavy as possible in each

    Rest as needed between sets. Position considered, each set/ each arm is to be performed as heavy as possible- adjust weight between sets as needed. Same as above- position and range of motion always govern weight.

    Then:

    10 Turkish Get-up @ (up to) 70% of 1RM (5 x 1L, 1R)

    Rest any time during the set, switch arms each rep, and add a 2/1000 pause to any transition point that you are struggling with.

    And finally:

    25 calories Airdyne (Arms only)