physical. 02/15/14

    Chris Manns Wolf Brigade Subject Matter Expert
    Chris. Mace 360 (2009).

    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.


    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.