physical. 05/23/15


    Bench press:

    3 x 5 @ (up to) 75% of 1RM
    1 x max rep @ 60% of above (Full 2/1000 in each lock-out)

    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 “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    Then, 3 rounds of:

    5 Hang power clean @ 60- 70% of power clean 1RM
    1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
    10 1-arm kettlebell Thruster (5L, 5R @ 25% of power clean 1RM- minimum 35lb. W, 55lb. M)
    :30 static rest (Breathe, and focus on what’s next)

    Position and range of motion considered, work hard to start and stay at designated weights.

    Then, as quickly as possible:

    500m Row
    10 Rocking chair
    10 Burpee
    250m Row
    5 Rocking chair
    5 Burpee

    This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.