physical. 11/14/14

    50/50 Kettlebell strict press:

    10 x 1L, 1R

    Alternating 1L, 1R, accumulate 20 total reps (10 left, 10 right). Keep kettlebells in-hand for minimum 4 reps, and then rest/ adjust weight as needed. When scheme is listed as “10 x 1L, 1R″, it always refers to “Sets” x “Reps”.

    50/50 press features a double kettlebell rack position but a single-arm press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Position considered, weights should match on both sides.

    Then, 6 aggressive rounds of:

    6 Medicine ball burpee (15lb. W, 20lb. M)
    6 Box jump @ same
    6 Walking lunge @ same

    Today, box jump and lunge are performed with the same medicine ball as the burpee. Adjust jumping height accordingly- Be sure to practice jumping with an implement prior to beginning the workout. Often, we re-set a jump by swinging our arms- not being able to do so (due to holding a medicine ball) can require some adjustment.

    Friend. Do it.