physical. 06/13/15

    Ashley. Band crawl.
    Ashley. Band crawl.

    Power clean:

    Climb to a new 2RM using sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ).

    Then:

    1-arm kettlebell clean:

    3 x 2L, 2R @ as heavy as possible for 2 consecutive reps

    Rest as needed between arms and sets. When scheme is listed as “3 x 2L, 2R″, it always refers to “Sets” x “Reps”.

    Then:

    Benchmark

    Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

    10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
    5 Push-up (Chest to ground, elbows locked @ top)

    Count rounds and half-rounds completed in 3:28

    1 minute rest, then, for 3:28:

    20 revolutions Airdyne
    5 Burpee

    As above, count rounds and completed half-rounds.

    1 minute rest, and then, also for 3:28:

    Complete as many Goblet squats as possible @ 15lb. W, 25lb. M

    Mechanics, breathing, composure, and focus all play an equal part in maintaining quality and pace in today’s conditioning; Identify your weak point and address it prior to starting the clock.