physical. 11/02/15

    Front squat/ Double kettlebell front squat:

    Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).

    Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Extended arm mace hold (minimum 10kg. W, 12kg. M)

    or, if desired,

    Double kettlebell rack hold @ minimum 50% BW

    Each position break/ weight to the floor during work round = 1 minute Airdyne.

    And then:

    Benchmark

    Class War/ My Promise6:07 (Wisdom in Chains“Class War”)

    40 revolutions Airdyne
    20 yd. walking lunge
    5 Inchworm

    Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.

    Benchmark- Wisdom in Chains