physical. 04/02/14

    Double kettlebell swing clean + push press:

    9, 7, 5, 3, 1, 1, 1

    Weight goes up in each set (denoted by commas between). Rest as needed between sets. Use up to 3 single lifts to reach a new target weight.

    Then, 10 rounds of:

    Airdyne- :15 seconds work @ 100%, :15 seconds rest

    Sustain and match output for as many rounds of the 10 as possible- score today is number of rounds matching your first. Use RPM or revolutions to gauge output- “match” is within 3. (Ex. Round 1- 108 RPM, Round 3- 107 RPM, Round 7- 106 RPM, Round 10- 107 RPM= Score is 4.)

    Then, at skill work weight, 1 round of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Halo
    Full-range high-pull
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Using the same single kettlebell throughout, perform 10 total reps of each movement in order. Today, select a moderate weight that allows for uninterrupted sets and strong, safe positions. If needed, rest up to 20 sec. between each movement.