physical. 03/06/15

    Chris. Mace pendulum.
    Chris. Mace front pendulum.

    “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 appropriate. Spend enough time to note improvement.