physical. 03/05/14

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


    5, 5, 5, 3, 3, 3

    Weight increases in each set (denoted by commas between).
    Rest as needed between sets. If new to the strict press, start very conservatively in order to leave room for the addition of weight in each set.

    Up to 3 minutes rest, then:

    12 3/1000 bodyweight row*
    12 Goblet squat @ 1/2-3/4 BW
    12 Kettlebell Short swing** (65lb. W, 88lb. M)

    x 3


    100 Jumping jacks
    20 Dowel pull-over
    1 minute Airdyne (Forward)

    x 3

    *In the 3/1000 row, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
    **”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.