physical. 04/29/17

    (Photo: In the wide-eyes of youth, the only color is truth.)


    15 x 1 @ as heavy as possible, varying implement as desired
    5 x 3 @ as heavy as possible, using any implement/ movement (except barbell power clean)

    Use barbell (as power clean) in a maximum of 5 of first 15 reps. Rest as needed between reps, and maintain consistency in set-up, bracing, and order of operations regardless of implement. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 focused, aggressive rounds of:

    3 Sled drag (20 yd. @ 65lb. W, 95lb. M)
    5 Burpee broad jump
    5 Burpee
    50 High-knee jumprope

    ”Drag” = forward, and “Pull” = backward. Time each round, rest as needed between, and match both effort and output. Even in fatigue, the burpee should never become a wiggly, flailing mess.

    And then, partitioned and interspersed in any manner you choose:

    100 Walking lunge @ 1/4 BW
    100 Abmat sit-up @ 1/4 BW

    Whatever configuration you choose, transition quickly and stay steady; Recommended sets are either 20’s or 50’s- unless there is a specific reason, or the designated weight poses a very significant challenge, avoid changing movements in less than 10-rep sets.

    1 year + training experience: Weight lunge and sit-up with whatever you choose, but keep it on your person (and off the ground) for the entire drill; Transition expertly onto and off of the ground.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!