physical. 10/28/14

    Ajiah. 1-arm kettlebell swing.
    Ajiah. 10-year old, 15lb. 1-arm kettlebell swing.

    4 Turkish Get-up @ 75% of 1RM
    1 minute rest (Whether you feel you need it or not)
    8 Turkish Get-up @ 50%
    1 minute rest (Again, whether you feel you need it or not)
    12 Turkish Get-up @ 30-40%

    Switch arms as desired. Focus on position and execution, with pace as an afterthought, and add a 2/1000 pause to any transition point that you are struggling with.

    1 minute rest, then:

    60 1-arm kettlebell swing @ 50% of Turkish Get-up 1RM

    Switch arms as desired. If weight poses a significant challenge, switch early and often.

    1 minute rest, and then:

    20 Kettlebell halo @ 30-40% of Turkish Get-up 1RM

    Unless it is likely to cause structural damage, weight stays in-hand for all 20 reps.