physical. 02/28/15

    Year of the goat.

    Bench press:

    3 x 5 @ 80% of 1RM
    3 x 5 @ 40-50% of 1RM (each with a full 5/1000 in the lock-out position)

    Rest as needed between sets. If a 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”.


    “Crossing the floor”

    Complete 20, 20-yard trips and vary movements as desired in 2-trip intervals.

    Suggestions are:

    Walking lunge (May be used in maximum 4 of the 20 rounds)
    Broad jump
    Burpee broad jump
    Sprint start* (May be used in maximum 4 of the 20 rounds)
    Sled drag/ Sled pull @ 1+1/2 BW
    Alligator crawl
    Bear crawl
    Push-up walk**

    ”Drag” = forward, and “Pull” = backward.

    It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.

    *Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.
    **Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.