physical. 01/13/14

    Back squat:

    15, 10, 5- 5- 5

    Weight increases in sets 1, 2, and 3 (denoted by commas) and then stays the same for sets 4 and 5 (denoted by dashes).
    Rest as needed between sets. Start no higher than 40% of 1RM, and aim to complete sets of 5 at no lower than 75-80%.

    Then:

    20 Turkish Get-up (5L, 5R x 2) @ 60% of 1RM

    And then:

    4 minutes Airdyne (Forward)
    3 minutes Airdyne (Backward, no hands)
    2 minute Airdyne (Dowel in overhead squat position)
    1 minute Airdyne (Dowel in back squat rack position)

    John.ropes Playtime.