physical. 05/07/16

    Walking lunge:

    6 x 6 @ (up to) 75% of front squat 2RM

    Rest as needed between sets. Lunge may be weighted in any manner and with any implements you choose, with the exception of barbell in the back rack. Goal today is challenging, uninterrupted sets- if set requires interruption, make a minor adjustment and continue. When scheme is listed as “6 x 6″, it always refers to “Sets” x “Reps”.

    Rest as needed, then:

    Benchmark

    “Raining Blood” (Slayer – “Reign in Blood”)

    5 Burpee box jump @ 20″ W, 24″ M
    7 Kettlebell swing (35lb. W, 55lb. M)

    4:17– count and note rounds and completed half-rounds.

    If rest is needed, keep it short and specific (3 breaths or less). If designated height/ weight creates compromised positions, make an immediate adjustment.

    Push hard for at least 1/2 round improvement from last time.

    And then:

    :90 sec. double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
    15 “Prison” Abmat sit-up
    :60 sec. double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
    15 “Prison” Abmat sit-up
    :30 sec. double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2)
    15 “Prison” Abmat sit-up

    Each and every kettlebell drop to the floor during rack hold = 10 medicine ball shuttle run + 10 front roll.

    In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.

    And finally, “Time under tension”:

    50 Hollow rock  + 30 calorie minimum Airdyne cool-down

    Break during hollow rock as needed to maintain integrity of movement; No lazy reps.

    Rich.Jump-overRich. Hop-over (2012).