physical. 10/21/14

    Jeff. Back squat.

    (Jeff. Back squat.)

    Back squat:

    3 x 5 @ 75-80%
    1 x 10 @ 65%

    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:

    30 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
    20 Kettlebell full-range high-pull @ 45lb. W, 65lb. M
    10 Slam ball @ 35lb. W, 50lb. M
    :20 sec. rest
    10 Slam ball
    @ 25lb. W, 40lb. M
    :20 sec. rest
    10 Slam ball
    @ 15lb. W, 30lb. M

    If designated weight in any movement creates/ forces a compromised position, make as minor an adjustment as necessary to continue safely.