physical. 07/30/15

    Back squat:

    5 x 5 @ 80% of 2RM

    Rest as needed between all sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and range of motion always govern weight.

    Then:

    6 Bottoms-up Turkish Get-up @ (up to) 30-40% of 1RM
    36 Hollow rock
    6 Bottoms-up Turkish Get-up @ base weight (lighter)
    36 Hollow rock

    Switch arms as desired in Turkish Get-up sets, and add a 2/1000 pause to any transition point that you are struggling with. If rest is needed, keep it short and specific, and take it after hollow rock.

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

    Battle rope

    If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

    Cory, Michael. Elevator sit-upCory, Michael. Elevator sit-up.