physical. 08/13/16

    Cricket. Push press.
    Cricket. Push press.

    Pendlay row:

    5 x 10 @ (up to) 70% of 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 “5 x 10″, it always refers to “Sets” x “Reps”.

    Reminder: Position and range of motion always govern weight. In today’s longer sets, take time to reset and brace in each rep, every set.

    Then:

    2 Sled drag (20yd. each @ 1 + 1/2 BW)

    Rest as little as possible. Move organized, aggressive positions. If 1 + 1/2 BW does not pose a significant challenge, scale method of drag/ anchor/ etc. until it does.

    And then, in less than 2 minutes, complete:

    40 revolutions Airdyne
    20 Jumping pull-up
    10 Straight jump

    Breathe, focus, and move fast- take missing the clock off the table as an option. Unless there’s money on the line, pace does not change range of motion.

    And finally, as many rounds as possible in 2 minutes of:

    5 V-up
    5 Abmat sit-up

    No rest, quick transitions, and organized movement; Make each sit-up worthwhile by moving in excellent positions.