physical. 10/16/15

Nick, Heather. Learning the kettlebell press.
Nick, Heather. Learning the kettlebell press.

60 Mace 360 @ minimum 10kg. W, 12kg. M

Break into pieces as needed, and scale weight to ability. Change directions in maximum 5-rep intervals. Today, unless positionally necessary, use mace 360 as opposed to kettlebell halo. Focus on set-up and re-sets in each rep, and pay attention to bracing details from the floor up. No lazy reps.

Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Mace front pendulum @ 10kg. W, 12kg. M

Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.

And then, 2 rounds of:

Max rep underhand bodyweight row
:30 sec. rest
Max duration Farmer hold @ 3/4 BW+
30 Medicine ball throw (Wall- 10/12lb. W, 14/16lb. M)
1 minute rest

Bodyweight row: Rest as needed in the plank position. Farmer hold: If 3/4 bodyweight does not pose a suitable challenge, adjust accordingly.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).