physical. 08/17/15

    Group. Ready.
    Group. Ready.

    Back squat:

    5 x 2 @ (up to) 85% of 2RM, each with a full 3/1000 at top
    1 x 5 @ 75%, each with a full 5/1000 at top

    Rest as needed between sets. Perform all counts to full-term in strong, organized positions. All sets are to be performed 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, 4 rounds of:

    8 Bench press @ 50% of 2RM
    8 Kettlebell halo @ minimum 1/4 BW
    8 Dip
    (Up to) 2 minutes rest

    Today, bench press should be performed in explosive, uninterrupted sets with full, solid lock-outs. If bar slows, or sets require interruption, make an immediate adjustment. Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.

    And then:

    10 calories Airdyne (Arms only)
    15 calories Airdyne (Legs only)
    25 calories Airdyne (Both)

    Pace is “aggressive cool-down”, or approximately 50% of max RPM.