physical. 12/03/14

    Sal. Weighted pull-up.
    Sal. Weighted pull-up.

    Front squat:

    5 x 5 @ 70-80% of 1RM

    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 “5 x 5″, it always refers to “Sets” x “Reps”.

    Then:

    Press:

    5 x 3 @ 60-70% of 1RM

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

    Rest up to 2 minutes, then:

    100 1-arm kettlebell swing @ 35lb. W, 55lb. M

    If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Conversely, if designated weight is less than 50% of your TGU 1RM, adjust up to that number. Switch arms as desired.