physical. 01/15/15

    Ashley Corson Wolf Brigade Subject Matter Expert
    Ashley. Chin-up.

    Push press:

    1 x 5 @ 60% of 1RM
    3 x 3 @ 80+ %

    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 “1 x 5″, it always refers to “Sets” x “Reps”.

    Then, 6 rounds of:

    24 Hollow rock
    6L, 6R 1-arm kettlebell row (As heavy as possible in each round)
    4 Pull-up/ Chin-up/ Mixed grip (Scale to ability in each round)

    Adjust weight on kettlebell row when sets with either arm require interruption, and use the most difficult pull-up variation possible in each round.

    Pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.