physical. 10/16/15

    Nick, Heather. Learning the kettlebell press.
    Nick, Heather. Learning the kettlebell press.

    60 Mace 360 @ minimum 10kg. W, 12kg. M

    Break into pieces as needed, and scale weight to ability. Change directions in maximum 5-rep intervals. Today, unless positionally necessary, use mace 360 as opposed to kettlebell halo. Focus on set-up and re-sets in each rep, and pay attention to bracing details from the floor up. No lazy reps.

    Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Mace front pendulum @ 10kg. W, 12kg. M

    Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.

    And then, 2 rounds of:

    Max rep underhand bodyweight row
    :30 sec. rest
    Max duration Farmer hold @ 3/4 BW+
    30 Medicine ball throw (Wall- 10/12lb. W, 14/16lb. M)
    1 minute rest

    Bodyweight row: Rest as needed in the plank position. Farmer hold: If 3/4 bodyweight does not pose a suitable challenge, adjust accordingly.
    Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).