physical. 02/26/14


    Practice each of the following with the goal of making noticeable improvement in position, execution, and fluidity. Today, all lifts are performed at skill work weight (50% or less of max weight).

    40- 50 reps each of:

    Kettlebell around-the-body pass (L & R)
    Figure 8

    4- 5 minutes each of:

    Kettlebell swing variations (1- arm, 2- sec. overhead, “Power” swing)
    Clean variations (1- and 2- arm swing and from floor, bottoms up)
    Press variations (Strict/ seated press, push press, jerk)
    Snatch variations (1- and 2- arm, hand-to-hand)

    5- 10 minutes of “Odd Lifts”:

    Slam dunk (Stationary and with step)
    Partial speed snatch
    Figure 8 flips