physical. 05/18/15

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

    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.