physical. 10/05/15

Why.
Why? Because learning to manage reasonable discomfort in a safe training environment is vitally important. That’s why.

Back squat:

5 x 3 @ 60-70% of 2RM, each with a full 2/1000 pause @ bottom
2 x 5 @ 75% (no pause)
1 x 15 @ 50% (broken into 3 x 5 or 10 + 5 as needed)

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight- especially true in any lift that requires an organized pause.

Then:

Benchmark

Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M)
5 Push-up (Chest to ground, elbows locked @ top)

Count and note rounds and half-rounds completed in 3:28

And then:

35 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)

Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.