physical. 01/29/15

Alli. Hanging.

Hang power clean + push press

and/ or

Double kettlebell swing clean + push press:

4 x 6 @ 50-60% of push press 1RM (barbell)

or

4 x 6 @ challenging, uninterrupted sets (kettlebell)

Rest as needed between sets, and adjust weight if position breaks or set requires interruption. Alternate between movements in each set as desired, performing 4 total sets of 6 reps.

Then, immediately:

6 Walking lunge @ 1/2 BW +
6 Burpee
1 minute rest
12 Walking lunge @ 1/2 BW
12 Burpee
:30 sec. rest
18 Walking lunge @ 1/4 BW
18 Burpee

Lunge may be weighted with any implement and carried in any position you choose, with the exception of back squat rack. If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Take no rest outside of the designated durations.

And then:

1 minute Airdyne (Forward)
1 minute push-up hold (Scale to ability)
1 minute Airdyne (Backward)
1 minute bar hang
1 minute Airdyne (Arms-only)
1 minute squat hold (Below parallel, posture intact)

Airdyne pace is 75% of max RPM. Position break during any round of holds = 10 Burpees each, added together and completed at the end (Ex. 1 break in all three rounds = 30 burpee).