physical. 06/23/15

    Group. Medicine ball burpee pass.
    Group. Medicine ball throw/ catch + burpee.

    Power clean:

    5 x 5 @ 75% of 2RM from 06/13/15

    Rest as needed between all sets. Provided lifts are performed at current, recent percentages, if sets require interruption pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.


    30 1-arm kettlebell swing @ (up to) 1/2 BW
    5 Sled drag (20yd. each @ BW)
    30 calories Airdyne
    5 minute walking cool-down

    Kettlebell swing: Switch arms as desired (early and often) and swing as heavy as possible throughout, adjusting weight immediately (and not counting reps) if chin-height range or hinge mechanics change. Move directly and deliberately from swings to sled to Airdyne.

    And then:

    50 Ab wheel roll-out (or, if needed, 75 excellent hollow rock)