physical. 07/12/14

    John. Dumbbell row
    John. Dumbbell row (2011).

    Power clean + push press:

    5 x 5 @ 60% of push press 1RM

    Rest as needed between sets, and adjust weight immediately if reps become singles, or position breaks. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

    Rest as needed, then, 3 rounds of:

    1 Sled drag (20yd. @ BW)
    10 Slam ball @ 35lb. W, 50lb. M
    1 Sled pull (20yd. @ BW)
    10 Slam ball @ 15lb. W, 25lb. M

    ”Drag” = forward, and “Pull” = backward. If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.