physical. 05/05/15

    “The depth of darkness to which you can descend and still live is an exact measure of the height to which you can aspire to reach.” Pliny the Elder

    Front squat:

    5 x 3 @ (up to) 85% of 2RM from 03/16/15

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.

    Then, 5 aggressive rounds of:

    1 Sled drag (20 yd. each @ 75% of heaviest set from above, or bodyweight- whichever is heavier)
    10 Push-up/ Airplane push-up*/ Hindu push-up
    1 minute rest

    ”Drag” = forward, and “Pull” = backward. Alternate push-up variation by round as desired, or as position dictates. Start as challenging as possible and adjust as necessary.

    And then, 3 rounds of:

    50 revolutions Airdyne (Arms only)
    2 minutes Airdyne @ 75% (note calories)

    In a group: Any visible drop in effort by any equals extra round for all.

    *Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and quads off the ground.