physical. 10/21/15

Mace Good Morning.
Scaling and tinkering with foot positioning and weight in the mace Good Morning. Tell us what’s going on there and why, and we’ll send you a t-shirt…

2 rounds of:

6L, 6R 1-arm kettlebell row @ as heavy as possible
8 Kettlebell “Short swing” @ (up to) double weight used above
12 Mace Good Morning @ as heavy as possible/ available
Rest (Up to 2 minutes)

Then, 2 rounds of:

12L, 12R 1-arm kettlebell row @ 75% of heaviest set from above
12 Kettlebell “Short swing” @ 1/2 BW
12 Banded Good Morning (Banded to ability in each round)
Rest (Up to 2 minutes)

If designated/ chosen weights break position, adjust immediately and continue safely. Position and power govern weight- there is no such thing as (and certainly no value to) a slow, soft, kettlebell swing or a rounded back kettlebell row or Good Morning.

”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Position considered, use weights designated above.

And then, 2 rounds of:

6 3/1000 bodyweight row
12 Floor to feet (Bottom of burpee to hinge position and back to floor)
4 3/1000 bodyweight row
8 “Floor to feet”
:20 sec. rest

Move quickly and deliberately, and keep position and power in each movement at the front of your mind. No lazy reps, and no short counts.

3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.