physical. 08/02/14

    Group. Bearhug escapes.

    Push press/ Push jerk:

    1 x 7 @ 40-50%
    1 x 5 @ 60-70%
    3 x 3 @ 80-90%

    Rest as needed between sets. Begin early sets with push press, and add jerk as weight/ fatigue demands. If designated weight in the 3 x 3 creates or forces a compromised position, make as minor an adjustment as necessary to continue safely. When scheme is listed as “1 x 5″, it always refers to “Sets” x “Reps”.


    30 Kettlebell “Short swing @ 50% BW
    (Break into 2 x 15, 3 x 10, or even 6 x 5 if needed)

    30 Kettlebell 2-second overhead swing @ 1/4 BW
    (Break into 2 x 15, or 3 x 10 if needed)

    3 x 10 Kettlebell “Power swing @ 20lb. W, 30lb. M
    (Up to :20 sec. rest between sets)

    ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
    – 2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times. (Keep your back straight and push the weight to the ceiling.)
    ”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.

    And then, skill work:

    Tire flip
    Mace lifts/ swings
    Lateral slam ball
    Medicine ball throw/ catch

    Choose the two that need the most work, and perform enough reps (coupled with appropriate adjustments) to make progress. Mace lifts/ swings: Start basic, and add difficulty as positions improve.

    Photo: Thank you to all those in attendance today for our self-defense clinic. Awareness was improved, progress was made… Miles to go.