physical. 05/18/15

    Front squat:

    5 x 5 @ 75% of 1RM

    Rest 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 5″, it always refers to “Sets” x “Reps”.

    Then, 5 rounds of:

    2 Sled drag (20yd. each @ 3/4 BW)
    10 Ab wheel roll-out (Or, if needed, 15 perfect V-up)
    :20 sec. rest

    ”Drag” = forward, and “Pull” = backward. Hammer position, challenge pace, and standardize breathing. As soon as position breaks in ab wheel roll-out, adjust to V-up.

    And then, 10 high-quality rounds of:

    5 Push-up/ Ring push-up (Scale to ability)
    5 Straight/ Vertical jump (As high as possible in each rep)
    3-5 Breaths rest (Use only as needed- 5 rounds max)

    Mechanics and range of motion do not change in push-up, even as fatigue sets. “Scale to ability” means both increasing difficulty as is appropriate, and also having the sense to reel it back in.

    Group. Bench press, Pendlay row.Group. Bench press, Pendlay row.