physical. 01/29/15

    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).