physical. 09/02/14

    Back squat:

    40 total reps @ 50% of 1RM

    Based on skill and strength at designated weight, choose either:

    4 x 10
    2 x 20
    30 + 10

    Rest as needed between, and keep strong position and full range of motion in each set. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

    Rest as needed, then as quickly as possible:

    5 Slam ball (40lb. W, 50lb. M)
    10 Slam ball (30lb. W, 40lb. M)
    15 Slam ball (20lb. W, 30lb. M)
    20 Slam ball (15lb. W, 20lb. M)
    20yd. walking inchworm

    Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there.

    Thought Crime. One simple sticker can serve as an introduction, a reminder, an eye-opener, a thought-provoker… Put them in places that are important to you, or somewhere that might be important to someone else…