physical. 06/07/14

    Notable Feats. (2014).
    New board, clean slate. Let's get to work next week...

    5 rounds of:

    10 Dumbbell power snatch (5L, 5R- As heavy as possible)
    150 meter row

    Rest as needed between rounds (no less than 1 minute). Perform each round at a vicious pace and with meticulous positioning and breathing. Match effort throughout, and output as long as possible.

    And then, 3 rounds of:

    20 Mace 360* (10kg. W, 12kg. M)
    10 Lateral medicine ball throw/ catch** (15lb. W, 20lb. M)

    *If needed based on equipment or skill set, substitute kettlebell halo @ 35lb. W, 55lb. M
    **With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.