physical. 09/04/15

    Cory Diaz Wolf Brigade Subject Matter Expert

    Kettlebell “Odd Lifts”, mace lifting, and sledgehammer skill development/ practice:

    At skill work weights, practice two movements with a kettlebell, two with a mace, and two with a hammer, and make improvement in each. Start with the basic variations of each, and add difficulty/ weight as appropriate.

    Suggestions include:

    Kettlebell:

    Slam dunk (Stationary and with step)
    Partial speed snatch
    Figure-8 flips

    Mace:

    Pendulum (Front and back + shove)
    10-2
    360

    Hammer:

    2-Hand tire smash
    Hand-to-hand tire smash
    1-Hand tire smash
    1-Hand tire smash with switch

    Then, on a 4-minute descending clock:

    40 Kettlebell Figure-8 @ 35lb. W, 55lb. M
    40 Medicine ball throw (wall- 12lb. W, 16lb. M)
    40 2-Hand tire smash @ 6lb. W, 10lb. M

    Work hard, move deliberately, and- as always- attempt to complete the task, not run out the clock. If designated weights create compromised positions, or force set interruption, adjust one interval down and continue safely.