physical. 12/15/17

    (Photo: What is the last thing anyone wants to hear in this needlessly, mindlessly over-indulgent time of year? Reminders about the importance of strong eating.)

    5 rounds of:

    1 minute mace shovel @ (minimum) 10kg. W, 12kg. M
    1 minute plank hold

    Switch arms as needed/ desired during shovel. Transition seamlessly between movements; There is no designated rest here. Recover breathing during plank hold, and emerge ready to brace and move with intent and composure.


    50 Mace 360 + extension (5/1000 hold in each rep- change direction as desired)

    Mace 360 + extension: Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting/ working position (holster/ close to body) and an incorrect one (arms anywhere near extended). Provided position is sound and proper tools are available- don’t under-lift.

    And then, 5 rounds of:

    :20 sec. Goblet hold (Kettlebell high pull + Goblet catch + 20/1000) @ minimum 1/2 BW
    :20 sec. “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
    :20 sec. rest

    Transition immediately between hold and movement. Accumulate as few drops and as many reps as possible, and work hard to match output throughout; No soft lifts, no lazy reps.

    And finally, “Time under tension”:

    (Timed) 10-calorie Airdyne sprint + 250 Jumprope + (not timed) 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)

    Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!