physical. 10/06/05

    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 side- round 1. Right side- round 2.)
    25 Medicine ball throw (Wall- Left side- round 1. Right side- 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 and medicine ball weight are scaled to ability, governed by position and power, and challenging.

    Be here.In the training room, time wandering is time wasted. Stay engaged, maintain a focus, make progress. Conversely: Earning strength and conditioning and making progress in your physical skill set should be rewarding; Things can be difficult without being burdensome. Difficulty in a task or on a path often serves to thin the herd, allowing those with the will to succeed a clearer road to doing so. True strength and skill are built on patience, focus, and mettle; If those are not qualities that you value, and strive to bring to your chosen training environment, there is likely a simpler path for which you are better suited.