physical. 01/21/15

    Zoo. Wolf.
    “It never troubles the wolf how many the sheep may be.“ Virgil

    Axle deadlift:

    1 x 10 @ 50% of standard bar 1RM
    2 x 5 @ (up to) 75% of 1RM
    5 x 2 @ (up to) 75% of 1RM

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

    Then, 4 rounds, each on a :90 sec. descending clock:

    4 L-pull-up (Or if needed, :20 sec. L-hang)
    6 Ab wheel roll-outs
    8 Abmat sit-up
    Remaining time in hollow rock (Hollow hold if rock breaks position)

    Clock re-starts immediately at the end of :90 seconds, and all participants start back at the top of the list.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest) of:

    Airdyne @ 100%

    Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 10 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.