physical. 01/26/18

    (Photo: Nuance may change, sound details remain.)

    Skill work/ Fact check:

    Mace 360/ 10-2

    Based on skill level/ experience/ proficiency, this is either deliberate, attentive skill work, or standardized testing.

    Practice/ apply the details of each lift, and move towards a smooth, challenging, positionally sound 5L + 5R. Rest as needed, and accumulate lots of quality reps.

    Then, 5 rounds of:

    1 minute Farmer hold @ (minimum) BW
    10 Goblet squat @ 55lb. W, 70lb. M
    :20 sec. Tripod headstand
    10 Burpee broad jump

    Transition seamlessly, and breathe attentively; One will most certainly lead to the other. If headstand simply does not work (not, we don’t like it… ) adjust to tallest possible pike position hold.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    1-arm 360 @ 6/8lb. W, 10/12lb. M

    Alternate arms each round (totaling 4 each side), and reset to the “holster” in each rep; It doesn’t have to take long, but it has to happen.

    Although on a Tabata clock, the name of this game is control and standardized tension; Transfer the improved details of the heavier two-arm lift performed above directly to this one-arm skill-work-weight lift.

    And finally, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 100 1-arm kettlebell swing @ 35lb. W, 55lb. M (10 x 5L, 5R)

    Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Movement Library