physical. 01/30/14

    Axle deadlift:

    20 reps @ 40% of standard bar 1RM
    1 minute rest
    15 reps @ 60%
    1 minute rest
    10 reps @ 80%
    1 minute rest

    Sets should be challenging but uninterrupted- If designated weight creates or forces a compromised position, make an immediate adjustment.

    Then:

    40 Push-up
    20 Ab wheel roll-outs
    40 Bodyweight row
    20 Ab wheel roll-outs

    Suggestion for beginner athletes on part 2: Partition work into specific sets accompanied by specific rest (Ex. 10 reps, 3 breaths, or 5 reps, 2 breaths) both to delay fatigue and retain quality of movement.