physical. 04/14/15

    Greg. Handrail.
    Greg. Handrail.

    Bench press:

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

    Rest as needed between sets. 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, aggressively:

    10 Sled drag (20 yd. each @ 75lb. W, 90lb. M)

    ”Drag” = forward, and “Pull” = backward. Mind breathing and footwork, and move quickly- safety considered, any stop lasting more than :10 seconds equals 1 extra trip.

    Rest 1 minute, then, 6 rounds of:

    12 Push-up/ Ring push-up (Alternate by round if needed/ desired)
    12 Hollow rock/ Superman rock (Alternate by round if desired)
    12 Wall squat

    Scale push-up as needed if range of motion fails, or position breaks. Wall squat may be performed with stick for extra tension if needed, or with hands hovering over a barbell racked at squat height.