“Odd Lifts” Friday!
24 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)
20 Hand-to-hand tire smash (6lb. W, 10lb. M)
16 Kettlebell halo/ Mace 360
(Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
12 Lateral slam ball @ 15lb. W, 20lb.M
8 Dip (Scaled to ability)
(Up to) 1 minute rest
Execute every rep of every movement today with a focus on strong posture and rotational power; Performed unenthusiastically, sloppily, or too light, the sequence of movements above makes little sense.
Then, skill work:
Kettlebell “Odd Lifts”
Slam dunk (Stationary and with step)
Partial speed snatch
Figure 8 flips
Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as wp-contentropriate. Spend enough time to note improvement.