Tag: Extended Arm Mace Hold

physical. 11/26/16

(Photo: Wolf Brigade X Amoeba Records.) 5 rounds of: 4-position kettlebell squat drill: 3 Kettlebell front squat (Left)5 Kettlebell back squat (Left)3 Kettlebell front squat (Right)5 Kettlebell...

physical. 10/19/16

Hang power clean: 5 x 5 @ (up to) 70% of power clean 2RM Rest as needed between sets. If sets require interruption, make as minor...

physical. 09/09/16

Mace front pendulum: 5 x 20 @ as heavy as possible Begin as heavy as possible (or as heavy as available) and only scale down if...

physical. 07/29/16

Hang power clean: 4 x 6 @ (up to) 70% of power clean 2RM Rest as needed between sets. If sets require interruption, make as minor...

physical. 07/15/16

Deadlift: 3 x 10 @ (up to) 70% of 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed...

physical. 06/03/16

3 minutes extended-arm mace hold @ (up to) 10kg. W, 12kg. M 30 steps kettlebell/ dumbbell plank walk @ (minimum) 35lb. x 2 W, 55lb....

physical. 05/12/16

60 Double kettlebell front squat: Today, sets are partitioned based on chosen weight. Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x...

physical. 04/21/16

Positional and mechanical improvement: Single and double kettlebell lifts All skill levels: Double kettlebell clean from floor, clean from swing, front squat, back squat Intermediate/ Advanced: Double...

physical. 04/08/16

5 rounds of: 7L, 7R 1-arm kettlebell row @ as heavy as possible in each 5 Push-up (Scaled to ability in each round) 3 V-up (Each rep...

physical. 04/01/16

2 aggressive rounds of: 1 minute extended-arm mace hold 1 minute mace front pendulum 1 minute hand-to-hand tire smash 1 minute battle rope :20 sec. rest Weights for hold, pendulum,...