physical. 07/14/14

    Back squat:

    1 x 7 @ 50% of 1RM
    1 x 5 @ 75%
    3 x 3 @ 85%

    Insist on full range-of-motion reps, and rest as needed between sets. Unless position breaks, all sets are performed uninterrupted. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.

    Then, timing each, complete 6 rounds of:

    6 Dumbbell power snatch (3L, 3R @ 1/4 BW)
    12 Kettlebell Power swing* (20lb. W, 30lb. M)
    :30 sec. rest

    Match output as long as possible, and effort throughout. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    And then, 3 rounds of:

    1 minute Airdyne (Forward, dowel in back squat rack)
    1 minute Airdyne (Arms only)
    1 minute Airdyne (Backward, dowel in snatch/ OHS position)

    *”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

    Group. Turkish Get-up. Group. Turkish Get-up (2014).