physical. 12/08/14

    Alli. Rings.
    Alli. Rings.

    Back squat:

    4 x 10 @ 40-50% of 1RM

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and continue uninterrupted. When scheme is listed as “4 x 10″, it always refers to “Sets” x “Reps”.

    Then, 4 rounds of:

    8 Push-up/ Dynamic push-up
    8 Box step* @ 1/2 – 3/4 BW
    8 Kettlebell Short swing“** @ 1/2 – 3/4 BW

    Scale push-up and box step to ability in each round- goal should be challenging but uninterrupted sets.

    *Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
    **”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. If 50% BW does not pose a significant challenge, adjust the weight up.