Thursday noon class each week focuses on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
After shoulder mobility & circular range of motion warm-up consisting of KB halos & club drills we worked on:
– 2-hand tire smash 1 side
– 2-hand tire smash L to R switch
*Focus for the sledgehammer round today is footwork and a strong pull from overhead.
Don’t let the hammer drop- pull it down.
– back pendulum to shoulder height & pullover
– front pendulum to shoulder height & shoves
*Focus with mace today is 20 reps of shoulder-high front & back pendulum with either a 10, 12, or 15K mace.
– slam dunk, 10R then 10L
– wall ball substitute
– partial speed snatch
*Focus for kettlebell round is light-weight proficiency in all 3 motions.
Scale up only when all fundamentals are sound and repeatable at 10 or so reps.
10 minutes each station, rotating 10 reps on/ 10 off in sledgehammer and mace rounds.