physical. 01/16/16

    Tools without knowledge suffer the same fate as knowledge without tools.

    Mace squat:

    3 x 10 @ as heavy as possible in each (minimum 10kg. W, 12kg. M)

    Rest as needed between sets. Mace squat is performed with hands together and arms straight- If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.


    Squat complex:

    7, 5, 3

    Weight increases each set (denoted by commas)– begin at moderate weight and end as heavy as possible.

    Squat complex: Position and range of motion dictate weight- If chosen weight breaks either, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell is held in the Goblet position.

    Then, 5 minutes of the following kettlebell complex:

    1 Kettlebell swing clean
    1 1-arm kettlebell swing
    1 Kettlebell snatch

    1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches from side-to-side. Alternate arms as desired. Weight today is self-scaled and moderate.

    And finally, 5 minutes of:

    Floor to feet (Bottom of burpee to hinge position and back to floor)

    Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them- athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional full burpees when the drill is over.