physical. 06/23/14

    Goblet squat:

    7, 5, 3, 3, 3, 3

    Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively, and end as heavy as possible for 3 quality, uninterrupted reps.

    Then:

    Kettlebell Short swing*

    1 x 10 @ 50% of 5RM

    5 x 5 @ 5RM

    Rest as needed between sets.

    And then, as quickly as possible:

    150 revolutions Airdyne
    50 Jumping pull-up

    Breathe specifically, insist on full range of motion in each pull-up, and work as fast as you can.

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

    Greg. Office.