physical. 10/13/14

    Greg. Mace.
    Greg. Mace.

    Front squat:

    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, 3, 3, 1, 1, 1, 1)

    1 minute rest, then, 2 rounds of:

    20 yd. walking inchworm
    20 Kettlebell Short swing* @ 2 intervals down from 5RM.
    (Up to 1 minute rest)

    Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there. If no 5RM data is present, select a weight that poses a significant challenge (and possibly requires 1 interruption) in a 20-rep set.

    And then:

    Reach max RPM on Airdyne
    :30 sec. rest @ 30-40% pace
    Reach it again
    :30 sec. rest @ 30-40% pace
    Reach within 80% of max RPM

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.