physical. 07/17/14

    Group. Composure recovery drill.
    Group. Composure recovery drill.

    High-hang power clean:

    3 x 5 @ 40-50% of power clean 1RM

    Hang power clean:

    5 x 3 @ 50-60% of power clean 1RM

    Power clean:

    3 x 3 @ 75-80% of 1RM

    Rest as needed between sets. Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make adjustments, work hard. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

    And then, for time: “Composure Recovery Drill”

    12 Kettlebell swing (All at 35lb. W, 55lb. M)
    6 Front roll

    x 4

    :20 seconds rest, then:

    12 Kettlebell swing
    6 Front roll

    x 2

    And then, immediately and urgently:

    24 Kettlebell swing

    x 1

    Goal today is achieving a quick, seamless transition from front roll back into the next movement. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest.