physical. 02/14/15

    Move more.
    Please feel free to steal and re-post. If you would like a higher resolution version, send us an email.

    Back squat:

    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. Today, each lift features a full 2/1000 count in the top position. When scheme is listed as “5 x 2″, it always refers to “Sets” x “Reps”.

    Then:

    Benchmark

    “The Saddest Day” – 7:05 (Converge Petitioning The Empty Sky)

    10 Kettlebell snatch (35lb. W, 55lb. M)
    20 Double-under*

    Count rounds and half-rounds completed in 7:05.

    Kettlebell snatch: Switch arms as desired. If designated weight creates/ forces a compromised position, adjust one interval down and continue safely.

    If rest is needed, keep it short and specific. Push hard for at least 1/2 round improvement from last time.

    *If the double-under is not yet in your tool box, perform 30 high-knee jumprope + 3 burpees in each round, and add 1 minute to total time.