physical. 09/06/16

    Back squat:

    3 x 5 @ 75% of 2RM
    3 x 5 @ 65%
    1 x 10 @ 50%

    When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.

    Today: Perform 10 Goblet squat @ 1/4 BW and 5 3/1000 bodyweight row immediately following each set of lifts, and rest as needed after the three movements are complete.

    Then, 5 rounds of:

    10 Burpee broad jump
    10 Bodyweight row (Any implement/ hand position)
    100 Jumprope

    No designated rest. Breathe intelligently, move aggressively; Performed casually, the piece above is not enough work.

    And then, “Time under tension”:

    50 steps walking lunge @ cool-down pace

    Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

    South Africa.Wolf Brigade. South Africa.