physical. 11/21/14

(Photo: Coalition BMX. 2004-2014… Just part of the “Searching“.)

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.