physical. 02/27/16

    Power clean:

    3 x 3 @ 75-80% of 2RM

    1 minute rest between sets

    2 x 5 @ 65%

    :45 sec. rest between sets

    1 x 10 @ 50%

    When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 minutes of the following kettlebell complex:

    1 Kettlebell swing clean + front squat
    1 1-arm kettlebell swing
    1 Kettlebell snatch

    1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.

    And then, aggressively:

    5 Sled drag (20 yd. each @ 1/3 BW)

    No rest is to be taken- if stops occur (outside of change of direction), each will incur 20 burpees and 10 calories Airdyne @ minimum 75% pace.

    And finally, as quickly as possible:

    50 Jumping pull-up
    50 Abmat sit-up

    Move and breathe deliberately, and attempt no rest. Safety considered, there is value to making yourself move in simple conditioning drills.

    Ralph. Mace shovel.Ralph. Practicing the mace shovel.