physical. 02/18/15

    Goblet squat.
    Doug, Rory. 1/2 bodyweight Goblet squat (2013).

    Front 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, aggressively:

    25 Slam ball @ 25lb. W, 35lb. M
    10 “Overhead” Abmat sit-up
    25 Slam ball @ 15lb. W, 25lb. M
    10 “Overhead” Abmat sit-up

    Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count.

    And then, on a 5-minute descending clock:

    Perform as many full-range, quality chin-up as possible.

    Rest as needed, but keep it short and specific. If/ once number reaches 50, remaining reps happen as L-chin up.