physical. 03/13/14

    Back squat:

    5- 5- 5- 5- 5- 5

    Weight stays the same throughout (denoted by dashes); goal weight today is 70-80% of 1RM. Rest as needed between sets. If designated weight creates/ forces a compromised position, or becomes unsustainable for a challenging set of 5, make an immediate adjustment.

    Then, for time:

    12- 10- 8- 6- 4- 2 of:

    Dip
    Slam ball (25lb. W, 35lb. M)

    Perform 12 reps of each, then 10 of each, and so on. Keep range of motion and proper position as top priority; If they begin to falter, slow your pace and bring them back.

    And then, 8 rounds of:

    Sprint @ 15yd.
    :20 sec. rest

    Squat. Squat. Anatoly Pisarenko.