physical. 10/10/14

    2 rounds of:

    Kettlebell Sequence #1

    Around-the-body pass (Left)
    Around-the-body pass (Right)
    Figure 8
    Overhead swing
    Swing clean and press (5L, 5R)
    Full-range high pull
    Halo (5L, 5R)
    Hand-to-hand 1-arm swing
    Snatch (5L, 5R)
    Goblet squat

    Using the same single kettlebell throughout, perform 10 total reps of each movement in order (note L & R). Today, first round is performed at skill work weight (uninterrupted, weight stays in-hand), and second round is heavy and should require interruption; If needed in round 2, rest up to :30 sec. between each lift.

    Then, aggressively:

    300m row
    15 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

    Ball remains in-hand but touches the ground at the end of each shuttle run. Today is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.

    Damian, Jake. Sled. Damian, Jake. Sled.