physical. 05/28/15

    Erin. Double kettlebell windmill.
    Erin. Double kettlebell windmill.


    3 x 3 @ 75-80% of 1RM
    3 x 3 @ 60-65%
    5 x 1L, 1R @ (up to) heaviest set above
    (performed as kettlebell 50/50 press)

    Rest as needed between all sets. If a set requires interruption make as minor an adjustment as needed prior to continuing. When scheme is listed as “3 x 3″, it always refers to “Sets” x “Reps”.

    Alternate 1L, 1R in final sets, and rest between the 2 reps. 50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Then, 5 rounds of:

    9 Dip/ Ring dip
    7 Goblet squat @ minimum 1/2 BW
    5 Sprint start*
    1 minute “focused rest”

    If designated Goblet squat weight creates compromised positions, adjust one interval down and continue. Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.

    *Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately resume work.