physical. 10/07/15

    Erin. Prison lunge.
    Erin. "Prison" lunge (2015).

    Pendlay row:

    5 x 5 @ (up to) 75% of bench press 2RM

    Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


    50 1-arm kettlebell swing @ (up to) 50% of heaviest set from above

    Switch arms and break sets as desired. Adjust weight as soon as position breaks or power runs out.

    And then, 10 minutes or 7 rounds, whichever comes first:

    1 Sprint start* (20 yd.)
    5 Burpee
    “Prison” walking lunge (20 yd. back to start)

    “Prison” lunge simply features hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward. If rest is needed, keep it short and specific.

    *Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to burpee.