physical. 01/17/14

    Hang power clean:

    15, 12, 9, 6, 3

    Weight increases each set (denoted by commas between).
    Sets should be challenging and uninterrupted- start conservatively and end heavy. Rest up to a minute between each.

    Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:

    1-arm kettlebell Thruster (35lb. W, 55lb. M)

    Alternate arms each round. If the designated weight creates or forces a compromised position, make an immediate adjustment. Goal is to maintain consistent output through all 8 rounds.

    And then:

    :30 sec. Airdyne
    :15 sec. rest

    x 3

    Count total revolutions, and perform as many as possible.
    Expected baseline today= 100 revolutions. Each revolution under 100= 5 burpees. (Ex. 95 revolutions= 25 burpees.)

    Bandanas. WB New bandanas in early February. New website next week.