physical. 07/05/14

Cory Diaz Wolf Brigade Subject Matter Expert
Group. Kettlebell SME work.

(Photo: Mat; Carmen, Cory, Adam. Subject Matter Expert skill work.)

Bench press:

6 x 5 @ 75-80% of 1RM

Perform high-quality, full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted. (When scheme is listed as “6 x 5″, it always refers to “Sets” x “Reps”)

Then:

Power clean:

5 x 3 @ 80-85% of 1RM

Unless position breaks, weight starts and stays at 80-85% of 1RM.
Rest as needed between sets.

And then, 1 minute each for 3 rounds of:

Handstand hold
Hollow rock/ hold
Jumping jacks

Today, scaling for handstand is the tripod headstand.

Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

Movement Library