physical. 01/13/15

    Shawn. 2-second overhead swing.
    Shawn. Non-negotiable overhead.


    3 x 3 @ 75-90% of 1RM
    3 x 5 @ (up to) 75% of 1RM

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

    And then, 4 rounds:

    16 Slam ball @ 15lb. W, 25lb. M
    12 Broad jump
    8 2-sec. overhead kettlebell swing @ 60% of TGU 1RM
    20 sec. L-sit*
    :20 sec. rest

    Hammer position and mechanics in all movements, and attempt to take no rest outside of the designated :20 sec. per round.

    *If :20 sec. L-sit is old news, hold for max duration in rounds 1 and 3.