physical. 07/05/14

    Cory Diaz Wolf Brigade Subject Matter Expert
    Kettlebell lifting skill work; There's never nothing to do...

    (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.