physical. 11/20/14

    50 Kettlebell swing @ 70lb W, 88lb. M

    Strategize wisely, and partition set only if necessary. If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    1 minute rest, then:

    100 Abmat sit-up (25lb. W, 35lb. M)
    100 Medicine ball throw/ catch (15lb. W, 20lb. M)
    100 Double-under (or 200 high-knee jumprope)

    Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

    And then, skill work:

    Whatever we missed this week.

    New friends “Start at the dead fish, and end at that group of nerds taking pictures of each other.”