physical. 06/30/17

    (Photo: “Pick it up, put it down” is the easy part… )

    20 “Odd Lifts” Turkish Get-up

    Use anything but a kettlebell, but do not deviate from sound the sound positions and mechanics used in the standard, proven kettlebell version.

    Take time, adjust details, and make ambitious choices. Goal is to adapt the implement to the movement, not the other way around. Suggestions include: Sandbag, hammer/ mace, slam ball, barbell.

    Then, 5 rounds of:

    10 Mace Good Morning
    10 Mace shovel
    5L, 5R Mace 360
    1 minute rest

    Weigh is self-scaled and should pose a challenge in each round. Unless high-level proficiency is demonstrated in mace 360, it will be lighter than shovel and/ or Good Morning.

    And then:

    Mace front pendulum:

    4 x 50

    Rest up to 1 minute between sets, and adjust weight in the next if more than one interruption is needed. When scheme is listed as “4 x 50″, it always refers to “Sets” x “Reps”.

    And finally, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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