physical. 06/08/15


    (Photo: Reading required Proceed with caution
    It’s a good day for a story: Road Hazard, from War of Attrition.)

    Back squat:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    5 minutes rest, then:


    2, 2, 2, 2, 2

    Starting at 50% of previous 1RM, increase weight in each set, attempting to end at a new 2RM. Rest as needed between; If 1-2 additional sets are needed to find designated weight, take them. Conversely, if 2RM is reached in set 3/ 4, do not finish remaining sets.

    And then, as skill work/ cool down:

    Squat practice (Up to 50 reps- wall squat, bands, mace squat, 1/2 halo squat as assistance if needed)
    Turkish Get-up practice (Up to 10 reps- Max weight 35lb. W, 55lb. M- skill work weight)
    2 minutes Airdyne (Forward @ 50% or less)

    Intersperse squat practice reps and Turkish Get-up as desired.