physical. 05/13/14


    5 rounds of:

    :45 sec. double kettlebell rack hold (As heavy as possible)
    15 Box jump @ 20″ W, 24″ M

    Select heaviest possible weight for each round of holds, and only scale down if position erodes. Transition immediately from holds to jumps. There is no rest designated in this piece- If short rest is needed, it follows the box jump, not the hold.

    Then, 2 rounds of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    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, first round is performed at skill work weight (uninterrupted), and second round is heavy and should require interruption; If needed in round 2, rest up to :30 sec. between each lift.