physical. 08/25/17

    (Photo: Let’s… destroy.)

    “Odd Lifts” tests- 1 x 2-minute round of each movement, with 1-minute rest between. Perform in order.

    Perform as many quality, powerful reps as possible of:

    Mace shovel @ 10kg. W, 12kg M
    Mace 360 @ 8kg. W, 10kg. M
    Mace front pendulum @ 10kg. W, 12kg. M
    Tire smash @ 6/ 8lb. W, 10lb. M

    Switch sides/ direction as desired, being sure to match left-to-right as closely as possible. Focus on mechanics, mind your mind, and move with intent.

    Note: Accumulating reps on a descending clock is not done at all cost of mechanics, form, range of motion, or composure. Unless there’s money on the line, position and execution always govern weight/ output.

    Then:

    100 Pistol-grip kettlebell squat (10 x 5L, 5R- mechanics govern weight- keep it light, adjust as needed)

    Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.
    If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Battle rope

    If counting throws of the rope becomes unsustainable, visual effort is our measuring stick today. Work as hard as you can throughout, and move in strong, organized positions.

    Any full stop of motion/ cease of effort: One additional :20 sec. round per infraction.

    And finally, “Time under tension”:

    25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)

    Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!