physical. 07/23/16

    Odd lifts.

    Back squat:

    2 x 5 (up to) 80% of 2RM
    1 x 10 @ 70%
    1 x 15 @ 40-50%

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Then, 5 rounds of:

    3 Tire flip
    5 Burpee broad jump
    :20 sec. rest

    Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

    2 minutes rest, and then, 2 timed rounds of:

    20 calories Airdyne
    20 Bodyweight row (Change hand position/ implement as desired)
    :20 sec. rest

    Stay within designated rest, and take less if you need it- standardize breathing, focus on mechanics, and mitigate fatigue by putting your mind elsewhere. Match time (and effort) from round one into round two.

    And finally, with a partner:

    Accumulate 5 minutes Farmer hold @ combined bodyweight

    Strategize however you choose, and hold whatever objects you choose.

    Ex. Partner 1: 200lbs. + partner 2: 170lbs = 370lbs. held in Farmer position.

    Total combined bodyweight must be held off the ground at one time for clock to run- when part of the weight drops, the clock stops.