physical. 01/10/15

    Conditioning requires... conditioning; Take just what you need, not what you want.

    In order, top-to-bottom:

    Kettlebell snatch:

    5 x 7L, 7R @ 50% of TGU 1RM

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 7L, 7R″, it always refers to “Sets” x “Reps”.


    50 Dumbbell power snatch @ (up to) 25lb. W, 45lb. M
    25 Pull-up (No kip)

    Switch arms as desired in power snatch, and if needed, rest up to :30 sec. in 5-rep intervals in pull-up.

    And then, Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Full-range high pull
    Halo (5L, 5R)
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Sequence #1 consists of 10 total reps of each movement (note L & R). Today, choose a weight that poses a challenge, but allows for uninterrupted sets of each movement. Rest briefly as needed between movements, not during.

    And finally:

    25 Chin-up (No kip)
    50 1-arm kettlebell swing @ (up to) 35lb. W, 55lb. M

    If needed, rest up to :30 sec. in 5-rep intervals in chin-up, and switch arms as desired in kettlebell swing. Pace takes a back seat to position in each piece today- make adjustments, work hard, stay focused.