Thursday noon class each week is going to focus on “Odd Lifts”, which for our purposes include sledgehammers, maces, and kettlebells.
Today we worked on:
– 2-hand tire smash
– 2-to-1 hand tire smash
– 1-hand tire smash
– 1-hand tire smash w/ KB in opposite rack position
If proficient in each variation, scale weight of hammer and implement varied footwork.
– front pendulum
– back pendulum
– side-to-side flips
– virtual shovel/ grave diggers
If proficient in each variation, work on 1-arm pull-overs, and add shove to front pendulum.
– hand-to-hand swings
– wall ball substitute
– slam dunk
– uppercut flips from figure 8 motion
If proficient in each motion, add weight, add taps to H2H swings, and add footwork to slam dunk.