physical. 07/21/15

    Cricket. Push press.
    Cricket. Push press.

    Back squat:

    7, 5, 5, 5+

    Weight starts conservatively (at or near 50% of 2RM) and increases each set (denoted by commas between). Rest as needed between sets, and attempt to end between 75-85% of recent 2RM. If possible, final set may extend past 5. Reminder: Position and range of motion always govern weight.

    Then, 9 aggressive rounds of:

    9 Kettlebell swing @ 55lb. W, 70lb. M
    1 Sprint start @ 20 yd.
    3 Breath rest (On the ground- approx. :10 sec.)
    1 Sprint start @ 20 yd.

    If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to either quick rest or kettlebell swing.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Extended arm mace hold (10kg. W, 12kg. M)

    or, if desired,

    Double kettlebell rack hold @ 50% BW

    Each position break/ weight to the floor during work round = 1 minute Airdyne.