physical. 10/02/15

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    5 attentive, aggressive rounds of:

    1L, 1R Turkish Get-up @ 75% of recent 1RM
    3L, 3R 1-arm kettlebell clean @ 110% of Turkish Get-up 1RM
    1 minute rest

    Hammer position and details in each set of each movement- bracing, movement sequence, and violence of action should be the same in every single rep. If position breaks, adjust one interval down and continue safely. If more rest is needed to continue at designated weight, take it.


    10, 8, 6, 4, 2 of:

    Mace 360/ Kettlebell halo

    Weight increases each set (denoted by commas), and movement changes direction each rep (Ex. 5 x 1L, 1R = 10, 4 x 1L, 1R = 8… ). If mace 360 is still a work in progress, and weight cannot be safely increased in at least 3 intervals, use kettlebell halo.

    And then, 4 rounds of:

    20 yd. extended arm mace walk @ minimum 10kg. W, 12kg. M
    20 Mace front pendulum @ same
    :20 sec. rest

    Stay organized in the mace walk, and attempt to complete each round without moving weight to the ground. Transition seamlessly into front pendulum, complete designated reps, and then rest.