physical. 09/18/15

    LA skull.
    How many of you knew that the fine for using a dummy as a passenger in the carpool lane in Los Angeles can be over $500? The “passenger” above sure didn’t when he used to ride with me…

    4 rounds of:

    6 Front squat @ 60-70% of 2RM
    6 Double kettlebell push press/ Push jerk
    (or 4L, 4R 1-arm kettlebell push press)
    (Up to) 2 minutes rest

    If sets require interruption, or position breaks, make as minor an adjustment as possible and continue safely. If double kettlebell overhead position does not look exactly like the single kettlebell overhead position, press one kettlebell for 4L, 4R.


    40 Mace 360/ Kettlebell halo
    30 Mace shovel (3 x 5L, 5R)
    20 Mace squat
    10 Walking inchworm

    Mace weight is scaled to ability for each set/ movement. Position governs weight- fact-check the details prior to beginning.

    And then, skill work:

    Mace lifts/ swings:

    Beginner/ Intermediate: Front and back pendulum, shovel, 10-2 , 360

    Advanced: Full pendulum, varial, clearing the path, complexes.

    At skill work weights, practice several movements listed above and make improvement in each. Start with the basic variations of each, and add difficulty/ weight as appropriate.