physical. 06/25/15

    Shawn. Slam ball.
    Shawn. Slam ball.

    Pendlay row:

    5 x 5 @ 75% of 2RM from 06/12/15

    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.


    Kettlebell high pull + Goblet squat

    5 x 5 @ (up to) 50% BW

    High pull + Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption.

    And then, aggressively:

    40 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
    30 Slam ball @ 20lb. W, 30lb. M
    20 Bodyweight row

    With strong pace and excellent mechanics, complete in order as quickly as possible. Adjust hand position in bodyweight row as desired. Target distance for band crawl is 12ft. from starting point.