physical. 05/05/14

    Chris. Mace.
    Wolf Brigade, August '10. The devil is in the details.

    Push press/ Push jerk:

    Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)

    Then:

    Front squat:

    15 reps @ 50% of 1RM
    10 reps @ 65%
    5 reps @ 80%

    Rest as needed between sets. If designated weight creates/ forces a compromised position, make an immediate adjustment.

    Then, 4 aggressive rounds of:

    12 Kettlebell Power swing* (20lb. W, 30lb. M)
    8 Dip
    4 Kettlebell 2-second overhead swing** (As heavy as possible)
    2 max distance broad jump

    There is no designated rest between pieces- if rest is needed, keep it short and specific.

    *”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
    **2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)