physical. 02/13/16

    Pendlay row:

    5 x 5 @ 75-80% of 2RM

    Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 rounds of:

    1 Sled drag (20yd. @ 75% of heaviest)
    20 yd. walking lunge
    20 yd. broad jump

    (Up to) 2 minutes rest

    If selected sled drag weight requires more than one stop, adjust weight and continue. Especially as fatigue sets, keep lunges tall and tight, and broad jumps organized and aggressive in both launch and landing; There is no value, and plenty of risk, to lazy, casual versions of either movement.

    And then, as quickly as possible:

    50 V-up/ Hollow rock

    Select the movement that you perform with the most expertise, and attempt to rest as little as possible. If both movements are in your toolbox, alternate between them as desired.

    Cory, Lexis. Kickboxing.Group. Kickboxing.