physical. 09/29/14

    Wayne. Band crawl.
    Wayne. Band crawl (2011).

    Front squat:

    3 x 1 @ 85-90% of 1RM

    3 x 5 @ 65-70%

    Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

    Then:

    Turkish Get-up:

    5 x 4 (2L, 2R) @ 50-60% of 1RM (20 total)

    Rest up to :45 sec. between arms. If position breaks, or reps require interruption, adjust weight and continue.

    And then:

    3 minutes Airdyne (Forward)
    1 minute Airdyne (Arms only)
    3 minutes Airdyne (Backward)
    1 minute Airdyne (Arms only)