physical. 09/18/14

    Group. Squat complex
    Group. Squat complex.

    Front squat:

    30 reps @ 60% of 1RM

    Partition any way you choose, and break prior to compromising position. Rest as needed between sets.

    Then, as quickly as possible:

    30 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

    Ball remains in-hand but touches the ground at the end of each sprint.

    Then, skill work:

    “Odd Lifts”


    Slam dunk (Stationary and with step)
    Partial speed snatch
    Figure-8 flips


    Pendulum (Front and back + shove)


    2-Hand tire smash
    Hand-to-hand tire smash
    1-Hand tire smash
    1-Hand tire smash with switch

    Practice several of the movements above, and note improvement in each. Start with the basic versions, and practice more difficult variations as appropriate.