physical. 06/27/15

    Group. Bring a friend.
    Thank you to all that attended and enjoyed our bring-a-friend day this morning. Hard work was done, movement was improved, progress was made; Tip of the iceberg.

    Back squat:

    5 x 3 @ 80-90% of 2RM from 06/08/15

    Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    Minimum 2 minutes static rest + 2 minutes active rest, then:

    Climb to and find a dumbbell power snatch 1RM

    Use short warm-up sets, and rest as needed between them. Insist on a full, paused lock-out to count each rep. Keep total number of lifts per arm under 15.

    And then, with a partner:

    50 Medicine ball throw/ catch* @ 12lb./ 16lb. W, 16lb./ 20lb. M
    50 Abmat medicine ball pass @ same

    Throw/ catch: Today, each drop/ ball caught below hips = 5 burpee each partner, performed immediately.

    *With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.