physical. 08/20/16

    Positional and mechanical improvement:

    Kettlebell complexes and hand-to-hand transitions

    Transitioning fluidly from one movement to another, into and out of a lift, and/ or from side-to-side are vastly overlooked aspects of general kettlebell lifting; Their value, in our opinion, cannot be overstated.

    The more energy required to begin/ transition between movements, the less we have for the lift/ drill itself. Fluidity increases efficiency, and both open the door to progress; Clunky is very seldom progressive.

    Today, at skill work weights and with the guidance of a qualified trainer, practice the transitional details of the standard kettlebell movements (swing, clean, snatch + variations) and make improvement in each.

    Start with the basic variations of each and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and add weight to fact-check position as needed.

    Then, 8 rounds of:

    2L, 2R Kettlebell clean
    2 Tire flip
    1 minute rest

    Today, position considered, kettlebell clean weight increases in 2-set intervals (Ex. sets 1-2: 88lb., sets 3-4: 97lb., sets 5-6: 124lb…).

    Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

    Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.

    And then, immediately and with a partner:

    60 Medicine ball throw (12ft. distance @ 8/ 10lb. W, 10/ 12lb. M)
    :60 sec. rest
    50 Medicine ball throw
    :50 sec. rest
    40 Medicine ball throw
    :40 sec. rest
    :30 Medicine ball throw
    :30 sec. rest
    20 Medicine ball throw
    :20 sec. rest
    10 Medicine ball throw

    Today, weight is light, pace should be vicious.

    With a partner, stand a reasonable distance apart (today, approx. 12 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

    Blackboard.Stare it down until it softens, and then make of it whatever you wish. Blackboard S&C/ Wolf Brigade Istanbul.