physical. 01/22/15

    Cory Diaz Wolf Brigade Subject Matter Expert
    Group. Kettlebell SME work.

    Power clean:

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

    If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.


    Double kettlebell swing clean:

    2 x 6 @ 3/4 BW+

    Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

    And then:

    Sandbag shoulder:

    2 x 9 @ minimum 85lb. W, 115lb. M

    Rest as needed between all sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

    Lastly, at a cool-down pace:

    Minimum 6 minutes Airdyne3 minutes forward, 3 minutes arms only, interspersed as desired.