physical. 03/01/17

    (Photo: If strategy is treated as a fifth wheel, the other four will never truly align.)

    Back squat:

    5 x 10 @ 60-65%

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 3 rounds of:

    3 Sled drag (20yd. each @ 1/4% BW)
    30 Squat @ 15lb. W, 25lb. M (bumper plate held @ chest level)
    20 Hollow rock
    (Up to) 1 minute rest

    ”Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

    Take no rest outside of designated duration, and only take what you earn/ need. No lazy hollow rock, no soft squats.

    Squat + bumper plate: Aggressive posture, thorough, challenging range of motion, and crisp pace all play equal parts in the value of this drill; Move quickly, move correctly.

    And then, “Time under tension”:

    5L, 5R Bottoms-ups Turkish Get-up @ (up to) 15lb. W, 25lb. M (skill work weight) + relevant, thorough mobility (critical think/ diagnose position)

    Today, Turkish Get-up is skill work/ cool-down: Add a 2/1000 pause to any transition point that you are struggling with. Be critical of the details, and adjust weight as needed if they do not comply.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!