physical. 11/04/15

    Pendlay row:

    Climb to a new 2RM using sets of no more than 3 reps before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 15 (Ex. 3, 3, 2, 2, 2… ). Goal should be at least 70% of bench press 1RM.

    Then, 3 rounds of:

    12 Kettlebell “Short swing” @ minimum 1/2 BW
    :30 sec. unweighted hinge
    :30 sec. rest

    Position considered, 1/2 BW is minimum- each set should be scaled to ability for 12 high-quality, uninterrupted reps. ”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. Today, use 1/2 bodyweight as baseline.

    And then:

    “Crossing the floor”

    Complete 12, 20-yard trips and vary movements as desired in each trip.

    6 trips are unweighted, and 6 are weighted to specifications listed below.

    Suggestions are:

    Walking lunge (May be used in maximum 2 of the 12 rounds)
    Broad jump
    Burpee broad jump
    Sled drag/ Sled pull @ 1+1/2 BW
    Alligator crawl
    Bear crawl
    Push-up walk*
    Farmer carry @ minimum BW
    Double kettlebell rack walk @ minimum 35lb. x 2 W, 55lb. x 2 M

    ”Drag” = forward, and “Pull” = backward.

    It is expected that path will be chosen based on quality of work, not time to completion; Choose what you need, not what you like to do the most. If rest is needed, keep it short and specific.

    *Our push-up walk is 3 “steps” forward on your hands in a rigid plank position + 1 chest-to-ground pushup: 3 + 1 = 1.

    Roseanne. Sled dragRoseanne. Focused, determined 1+1/2 BW sled drag.