physical. 04/10/15

    Vincent. Sled drag.
    Vincent. Sled drag.

    Deadlift:

    4 x 8 @ (up to) 60% of 1RM, each rep with a full 3/1000 at the top

    Rest as needed between sets. Today, all reps are performed with an overhand grip; If chosen weight + the 3/1000 hold creates/ forces a compromised position, scale weight accordingly. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.

    Then, 4 rounds of:

    8 Box jump @ challenging, uninterrupted height (roughly 75% of 1RM)
    :45 sec. rest

    The game today is 8 challenging, uninterrupted reps- If set requires interruption, make a minor height adjustment and continue.

    And then, 6 aggressive rounds of:

    30 revolutions Airdyne @ 100%
    30 Tire smash (Any variation) or Mace 360

    Alternate between tire smash and mace 360 by round as desired. Keep the weights moderate, execution perfect, and pace strong. Airdyne: Though output may change, effort should remain at 100% in each and every round.