physical. 04/23/15

    Shawn. 2-second overhead swing.
    Shawn. Non-negotiable overhead.

    Back squat:

    5 x 5 @ 75% of 1RM

    Rest as needed between sets. Position considered, attempt to stay at 75% throughout. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    Then, 2 rounds of:

    20 Slam ball (10lb. W, 20lb. M)
    15 Slam ball (20lb. W, 30lb. M)
    10 Slam ball (30lb. W, 40lb. M)
    5 Slam ball (40lb. W, 50lb. M)
    5 Walking inchworm

    Each set of slam ball is followed by 3-5 breaths rest (not to exceed :10 sec.). Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

    And then, 5 aggressive rounds of:

    5 Plyometric push-up
    (Up to) :20 sec. rest

    Scale push-up to ability in each round- get out what you put in.