physical. 08/20/15

Strength.

Power clean + push press:

2 x 5 @ (up to) 75% of push press 2RM

If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.

Then:

Double kettlebell swing clean:

3 x 5 @ 3/4 BW+

Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

And then:

Sandbag shoulder + squat:

2 x 9 @ minimum 85lb. W, 115lb. M

Rest as needed between all sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

Lastly, at cool-down pace:

Minimum 6 minutes Airdyne

3 minutes forward, 3 minutes arms only, interspersed as desired.