physical. 02/07/15

    Jeff. Sprint.
    Jeff. Sprint.

    Power clean:

    1 x 5 @ 50-60% of 1RM
    5 x 2 @ as heavy as possible in each set

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.

    Then:

    2 Sled drag (20 yd. @ heaviest power clean from above)
    Rest minimum 2 minutes
    5 Sled drag (20 yd. @ 1/2 of heaviest power clean from above)

    ”Drag” = forward, and “Pull” = backward. Rest is to be taken between and after sets, not during.

    And finally:

    500m row
    50 calories Airdyne
    50 Push-up

    Complete in order and uninterrupted; Move deliberately and with quality.