physical. 10/31/14

    Bonfires.
    Bonfires burning bright, pumpkin faces in the night...

    At a light to moderate weight, 1 round 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

    Sequence #1 consists of 10 total reps of each movement (note L & R).

    And then, 1 round of:

    Kettlebell Sequence #2

    7 1-arm swing (Left)
    5 Snatch (Left)
    3 Turkish Get-up (Left)
    1 Windmill (Left)
    7 1-arm swing (Right)
    5 Snatch (Right)
    3 Turkish Get-up (Right)
    1 Windmill (Right)

    Position considered, use the same single kettlebell throughout each sequence. Weakest lift in each sequence dictates weight.

    Then, after examining your training week to date,
    choose an appropriate Benchmark.