“Odd Lifts” Friday!
5 rounds of:
20 Kettlebell kayak* @ (up to) 1/4 BW
20 Mace front pendulum/ Pendulum shove (10kg. W, 12kg. M)
20 Mace back pendulum/ 360 (10kg. W, 12kg. M) or
Kettlebell halo (35lb. W, 55lb. M)
(Up to) 2 minutes rest
Keep a strong pace during sets and hammer position throughout- Make weight adjustments between rounds if position breaks or sets require more than 1 interruption.
Today, as soon as the ball is thrown, a squat thrust (burpee minus push-up and clap) is performed, recovered from, and the ball is received. Goal is no pause between throw, squat thrust, and catch. Position, explosiveness, and breathing play equal parts in staying ahead of the ball in this short drill.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
Today, L + R side touch= 1 rep.
**With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.