physical. 07/08/14

    Kristan. Swing.


    5 x 5 @ 75% of 1RM

    Rest as needed between sets. Position considered, all sets are performed uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    Then, as quickly as possible:

    25 Kettlebell Short swing @ 75% of 5RM
    50 Bodyweight row (Alternate hand position/ implement as desired)
    25 Burpee broad jump
    50 Sit-up (Scaled to ability)

    Sit-up: Make the most challenging possible choice, and sustain as long as possible. If position breaks, adjust in 10- or 25- rep increments. Suggestions include, in order of difficulty: Ab wheel roll-outs, 360, knees-to-elbows,V-up, Abmat.

    And then:

    Accumulate 8-10 minutes Airdyne and 8-10 minutes overhead/ thoracic mobility. Intersperse as desired.