physical. 02/23/15

    Group. Medicine ball shuttle run.
    Unwelcome accompaniment.

    (Group. Medicine ball shuttle run.)

    Back squat:

    3 x 5 @ (up to) 85%
    1 x max rep @ 60%

    Rest as needed between sets. If a 5-set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.


    30 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
    20 Kettlebell full-range high-pull @ 45lb. W, 65lb. M
    10 Slam ball @ 35lb. W, 50lb. M
    :20 sec. rest
    10 Slam ball
    @ 25lb. W, 40lb. M
    :20 sec. rest
    10 Slam ball
    @ 15lb. W, 30lb. M

    If designated weight in any movement creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.

    And then, skill work:

    Kettlebell snatch
    Headstand/ Handstand
    Tumbling (Front roll, back roll, side fall)

    Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Kettlebell snatch: 30-40 rep @ skill work weight. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps each.