physical. 02/27/14

    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).

    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.

    Wolf Brigade Mace – Clearing the Path from Wolf Brigade on Vimeo.