physical. 10/06/15

    Positional and mechanical improvement:

    Rotational/ lateral movement drills, lifts, and swings

    Beginner/ Intermediate: Karaoke run, medicine ball throw, mace front pendulum and back pendulum, mace shovel, kettlebell Figure-8

    Advanced: Mace 360, 10-2, varial, kettlebell slam dunk, piroutette swing,

    At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

    Then, 2 rounds of:

    25 Mace shovel (Left- round 1. Right- round 2.)
    25 Medicine ball throw (Wall- 10/12lb. W, 14/16lb. M- Left- round 1. Right- round 2.)

    As noted- 25 reps are completed on one side, followed by an immediate transition to the next movement and then a side-switch for round 2. Mace shovel weight is scaled to ability, governed by position, and challenging.