physical. 07/25/14

    As heavy as possible, taking rest as needed between each movement:

    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).

    And then, 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 each sequence. Weakest lift in each sequence dictates weight.

    Then, as many rounds as possible in 5 minutes of:

    3 Bodyweight row (Use any grip you choose)
    2 Chin-up
    1 Pull-up

    Insist on full range of motion in all pull-up/ chin-up. 3 + 2 + 1= 1 round.

    Wolf Brigade X Victor High School Basketball“The Devil is in the Details”. Thanks to Coach Kevin Downey, his assistants, and the great group of players for a productive afternoon of hard work.