physical. 05/12/17

    (Photo: Being documented while documenting someone assisting while someone else is being assisted. Or something.)

    10 rounds of:

    15 Stacked-hand kettlebell swing
    :30 sec. hold (“Ass over teakettle” Goblet position)
    :15 sec. rest

    Start as heavy as possible for 15 high-powered, uninterrupted reps, and adjust weight by round as needed. If the movement description doesn’t immediately and clearly make sense, please reference the video linked to the text.

    Then, accumulate 5 minutes of:

    Kettlebell Farmer hold @ 3/4 BW

    Break as few times as possible, and hold at least a few seconds longer than you think is. If 3/4 BW is old news, congratulations; Hold the whole five minutes and move on.

    Then, skill work/ fact-finding:

    Kettlebell snatch (From swing)
    Mace 360 + extension
    Mace front pendulum + extension

    Today, at skill work weights and with the guidance of a qualified trainer, practice the details of several of the lifts listed above and work until improvement is made.

    Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!