physical. 09/24/14

    Weak.
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    Back squat:

    5, 5, 5

    Weight increases each set (denoted by commas between). Rest as needed between sets. Today, final set may be performed at up to 85% of 1RM.

    1 x 15 @ 50% of 1RM

    When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

    Then, 15 rounds of:

    2 3/1000 Bodyweight row
    :10 sec. rest

    3/1000 row: In this variation, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    And then, with a partner and as quickly as possible:

    50 Medicine ball throw/ catch + Air squat

    Today, as soon as the ball is thrown, an air squat is performed, recovered from, and the ball is received. Goal is no pause between throw, squat, and catch. Position, pace, and breathing play equal parts in staying ahead of the ball in this drill.