physical. 07/02/14

    Ashley Corson Wolf Brigade Subject Matter Expert
    Ashley. Chin-up.

    In order, top-to-bottom:

    50 Dumbbell power snatch @ max 25lb. W, 45lb. M
    25 Pull-up (No kip)

    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)
    Full-range high pull
    Halo (5L, 5R)
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Sequence #1 consists of 10 total reps of each movement (note L & R).

    1 round of: Kettlebell Sequence #2

    7 1-arm swing (Left)
    5 Snatch (Left)
    3 Turkish Get-up (Left)
    1 Windmill (Left)
    7 1-arm swing (Right)
    5 Snatch (Right)
    3 Turkish Get-up (Right)
    1 Windmill (Right)

    Position considered, use the same single kettlebell throughout.

    25 Chin-up (No kip)
    50 1-arm kettlebell swing @ max 35lb. W, 55lb. M

    Today focuses on position, execution, fluidity. Pace and weight are distant seconds. Take time, make adjustments, work hard.
    Power snatch/ Kettlebell swing:
    Switch arms as desired, and choose a weight that allows for at least 5 quality, uninterrupted reps. Today, weights for sequence 1 & 2 are self-scaled: Moderate, but challenging, and governed by the weakest lift in each.