physical. 11/17/14

    Back squat:

    Climb to a 3RM 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, 5, 3, 3, 3) If a set requires interruption, make a minor adjustment and perform your heaviest possible full set of 3.

    Then, for 10 minutes:

    5 Jumps (Box jump, broad jump, lateral jump, jump squat- vary by round as desired)
    5 Kettlebell deadlift @ 1/2 BW
    :30 sec. Airdyne @ 100%

    If rest is needed, take it after the Airdyne and keep it short and specific (3-5 breaths). Mind your mechanics, and challenge your pace- count rounds and completed partials. If one jumping variation loses quality, abandon it and continue using another.

    Mental. All of a sudden, it’s winter… Let’s get some reading done. Check out our Mental section of articles and information (we just hit post #100…), and share what you find with others. Please and thank you.