physical. 10/06/14

    Mat, Cricket. Mace vs. Sled.
    Mat, Cricket. Mace vs. Sled.

    Push press/ Push jerk:

    Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20. (Ex. 5, 5, 3, 3, 1, 1, 1, 1)

    Then:

    Back squat:

    1 x 15 @ 50% of 1RM
    1 max rep set @ 65%

    Rest as needed between sets. If designated weight creates/ forces a compromised position, make an immediate adjustment. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”.

    Then, 4 aggressive rounds of:

    8 Kettlebell Power swing* (20lb. W, 30lb. M)
    6 Dip
    4 max distance broad jump

    There is no designated rest between pieces; Move quickly throughout, and hustle on the switches.

    *”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.