physical. 10/24/14

    John. OH
    John. Power snatch (2012).

    Power clean:

    1 x 10 @ 75% of 1RM
    1 x 5 @ 75% of 1RM

    Then:

    Double kettlebell swing clean:

    1 x 12 @ 3/4 BW+

    Position considered, 3/4 bodyweight is minimum- adjust based on skill level.

    And then:

    Sandbag shoulder:

    1 x 9 @ 85lb. W, 115lb. M

    Rest as needed between sets, but take rest during only as position dictates (I.E. If position breaks, take a tiny rest, collect yourself, and proceed with quality). If designated kettlebell and sandbag weights create/ force compromised positions, make as minor an adjustment as needed to safely complete the drill.

    And finally, at a non-lazy pace:

    4 minutes Airdyne (Forward)
    3 minutes jumprope
    2 minutes Airdyne (Backward)
    1 minute Airdyne (Arms-only)