physical. 02/27/14

    Erin. Double kettlebell windmill.
    Erin. Double kettlebell windmill.

    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).

    10 reps each of:

    2-count Turkish Get-up
    Windmill (Single and double kettlebell)

    Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (There are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.

    10- 15 minutes of “Odd Lifts”:

    Mace (Pendulum front and back + shove, 10-2, 360, flips, shovel)
    Hammer (2-hand, hand-to-hand, 1-hand, 1-hand with switch)

    5 minutes of:

    Air squat/ Sumo squat

    Scrutinize and standardize squat position and execution, and apply needed mobility if position is restricted. Think quality, not quantity.