physical. 11/21/14

    Double kettlebell clean:

    3, 3, 3, 3

    Weight increases each set (denoted by commas) and finishes with the heaviest possible set of 3. Rest as needed between sets.

    Then:

    Power clean:

    3 x 3 @ 25% over heaviest 3-rep from above.

    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 3″, it always refers to “Sets” x “Reps”.

    Rest as needed, and then:

    Front squat:

    1 x 12 @ power clean weight from above

    If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely.

    And finally, Airdyne:

    3 minutes forward
    1 minute arms-only
    3 minutes backward
    1 minute arms-only
    3 minutes forward

    All rounds are performed at a non-lazy pace, and with non-lazy posture.

    Coalition Interbike booth. I think this one was '07. Coalition BMX. 2004-2014… Just part of the Searching.