100 calories Airdyne
20 Kettlebell halo @ minimum 1/4 BW
100 Mace swing (360, 10-2, front pendulum, back pendulum)
20 Mace Good Morning @ as heavy as possible
100 Kettlebell kayak (35lb. W, 55lb. M)
Today: Complete in order uninterrupted, or broken in half x 2, keeping the movement order the same.
If needed, keep rest short and specific. Mace swing: Scale movement and weight to ability. Move and breathe specifically- no lazy reps.
Then, skill work:
At skill work weights, practice mechanics, add crispness to technique, and identify troublespots. Perform enough reps of each to make progress, and keep the weights light.
Under 1 year: Practice kettlebell snatch from the swing, and add in 2-arm variation if wp-contentropriate. Over 1 year: Practice from swing (1 or 2 arm) or from floor (1-arm).
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.