physical. 05/14/15

    Power clean:

    Climb to a new 2RM 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, 3, 3, 2, 2… ) Start conservatively (no more than 60% of previous 2RM) and end as heavy as possible for 2 quality, back-to-back reps.

    Then,

    Benchmark

    “Waking the Dead” 6:55
    (Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)

    20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M
    10 Tire/ Box jump (With hammer)

    Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you hate it.
    Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

    Benchmark- Suicidal Tendencies