physical. 08/28/15

    Mace 360/ Kettlebell halo:

    6 x 6 @ as heavy as possible in each

    In strong, stable position and full, organized ranges of motion, challenge the weights for each 6-rep set. If mace 360 is not near-picture-perfect, it is never performed heavy- use kettlebell halo today. Rest as needed between sets, and stay focused during.

    Then, 9 rounds of:

    6 Mace 360/ Kettlebell halo @ 75% of lightest weight from above
    3 Push-up/ Plyometric push up
    3-5 breaths rest (no more than :15 sec.)

    Scale push-up to ability- range of motion and execution govern variation. Keep rest to :15 sec. or less in each round, and scale weight as soon as position breaks.

    And then, skill work:

    Jumprope
    Double-under

    Fluid, dexterous single-under rope jumping should be possessed prior to practicing double-under. Spend time and make progress- jumprope is one of the simplest and most effective measures of baseline coordination, and should not be overlooked.

    BandannaPlease do some shopping this weekend in our online storesays this tiny, adorable dog.