physical. 12/15/14

    We are very fortunate to exist in an era of athletics where “stretching” is no longer a guessing game. Take full advantage- do the work that improves the work…

    5 rounds of:

    3 Hang power clean
    5 Front squat
    3 Push press/ Push jerk

    Weight is 50-60% of push press 1RM- Make minor adjustments as needed if sets require interruption. Rest as needed after push press is complete in each round- Safety considered, bar stays on your body for 11 total reps.

    Then, as quickly as possible, 2 rounds of:

    1 minute Airdyne @ 75-80%
    5 Slam ball (40lb. W, 50lb. M)
    10 Slam ball (30lb. W, 40lb. M)
    15 Slam ball (20lb. W, 30lb. M)
    :20 sec. rest

    Avoid rest outside of the designated :20 seconds. If designated weights create a compromised position, adjust one interval down and continue. Hammer position and breathe with focus on both the bike and slam ball- Sloppy work expedites fatigue.