physical. 02/09/17

    Mace practice with Chris Duffin..

    5 rounds of:

    5 Kettlebell suitcase deadlift
    20 yd. Farmer carry
    5 Chin-up
    1 minute rest

    Each round is to be as heavy as possible. Carry starts at the top of the 5th deadlift.

    If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.

    Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.

    Then, 10 rounds of:

    1 Sprint start
    10 Medicine ball throw
    @ 10/ 12LB. W, 14/ 16lb. M
    Walking lunge (Back to start)
    (Up to) :20 sec. rest

    Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately begin medicine ball throw. Time each round, and attempt to match each with the first/ best.

    And then, “Time under tension”:

    Bodyweight row hold + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (5 x 5L, 5R)

    Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, bands…

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.