physical. 02/15/14

    Climb to a new 1RM Turkish Get-up using the following rep schemes:

    Beginner (up to 1/4 BW): 4L, 4R x 1, 3L, 3R x 1, then 1L, 1R x (up to) 3

    Intermediate (1/4 to 1/2 BW): 2L, 2R x 2, then 1L, 1R x (up to) 5

    Advanced (1/2 BW or above): 2L, 2R x 1, then 1L, 1R x (up to) 5

    Weight increases each set; Start conservatively in order to end heavy. Use up to the designated number of single lifts to determine heaviest possible weight. Rest as needed between.

    Then:

    12 Kettlebell halo (35lb. W, 55lb. M) or Mace 360 (10kg. W, 12kg. M)
    6 reps “Squat complex” (20lb. W, 30lb. M)

    x 6, or 18-minute descending clock.

    1 rep “Squat Complex” = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

    Wolf Brigade – Mace 360 from Wolf Brigade on Vimeo.