physical. 01/26/15

    Back squat:

    5, 5, 5

    Weight increases each set (denoted by commas between). Rest as needed between sets. Today, final set may be performed at up to 85% of 1RM.

    1 x 15 @ 50% of 1RM

    When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

    Then:

    5 Slam ball (40lb. W, 50lb. M)
    10 Slam ball (30lb. W, 40lb. M)
    15 Slam ball (20lb. W, 30lb. M)
    20 Slam ball (10lb. W, 20lb. M)
    20 yd. walking inchworm

    Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

    And then, 10 aggressive rounds of:

    3 3/1000 Bodyweight row
    (Up to) :20 sec. rest

    3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    Mat. Row.Mat. Bodyweight row (2009).