physical. 02/20/14

    Group. Figure-8.
    (Photo by Kara O’Connor) Group. Practicing heavy kettlebell Figure-8.

    At a challenging weight, 1 round of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Halo
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, select a heavy weight- governed by the weakest of the lifts- that allows for strong, safe positions. Rest up to 10 sec. between each movement.

    Then, 6 rounds of:

    5 reps weighted, strict, or negative pull-up
    :30 sec. rest

    Start with the most challenging version possible, and scale only if it fails. Choose a weight that allows for uninterrupted completion of 5 high-quality reps; There is no kip of any kind in a weighted pull-up. Demand full range of motion in each rep on all variations.

    Then, for time, 4 rounds of:

    4 Tire flip
    8 Dip
    12 Jumping pull-up