physical. 07/29/16

    Hang power clean:

    4 x 6 @ (up to) 70% of power clean 2RM

    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 “4 x 6″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight.

    Today: Perform 4 pull-up (scaled to ability) and 8 mace 360 (max 10kg.) or kettlebell halo (max 1/4 BW) immediately following each set of hang power clean, and rest as needed after the three movements are complete.

    Then, immediately:

    4 Sled drag (20yd. each @ BW)

    No rest. No lazy movement. Put your bodyweight on a sled, and move it like you give a shit.

    And then, 4 rounds of:

    6 Kettlebell clean + 5/1000 in rack position (each rep) @ 1/2 BW (Single or double kettlebell as needed)
    :20 sec. extended-arm mace hold @ minimum 10kg. W, 12kg. M
    4 Sprint start
    :20 sec. rest

    Adjust/ scale kettlebell clean to ability, using 1- or 2- arm versions as desired. Attempt no rest outside of the designated :20 sec.

    Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately begin broad jump back to start.

    And finally, “Time under tension”:

    60 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

    Mat. Squat.Mat. Front squat.