physical. 02/26/15

    Effort.

    36 Kettlebell Short swing @ 1 interval down from 5RM

    Position considered, attempt to break set a maximum of two times. ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.

    Then:

    6 Turkish Get-up @ 80-90% of 1RM
    18 Hollow rock
    6 Turkish Get-up @ 60-70%
    18 Hollow rock
    6 Turkish Get-up @ 40-50%
    18 Hollow rock
    6 Bottoms-up Turkish Get-up @ base weight
    18 Hollow rock

    Switch arms as desired in Turkish Get-up sets. If rest is needed, keep it short and specific, and take it after hollow rock.

    And then:

    36 Mace squat @ 10kg. W, 12kg. M

    Mace squat: Drive arms straight, keep them even with your chest (not hanging down by your waist) and keep hands together. As above, attempt to break set a maximum of two times (ideally less).