physical. 11/26/14

    Group. Figure-8.
    (Photo by Kara O’Connor) Group. Practicing heavy kettlebell Figure-8.

    Back squat:

    3 x 5 @ 85%+ of 1RM

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

    Then, 1 aggressive round of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Full-range high pull
    Halo (5L, 5R)
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Sequence #1 consists of 10 total reps of each movement (note L & R). Today, choose a weight that poses a challenge, but allows for uninterrupted sets of each movement. Rest briefly as needed between movements, not during.

    And then, Airdyne:

    20- 18- 16- 14- 12- 10 revolutions @ true 100%

    Slow for :20 seconds between rounds to roughly 50%. Keep a vicious pace during counted revolutions, drive with both arms and legs, and breathe specifically. Output may change, but effort stays at 100%.