Tuesday 7/30/19
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Tuesday 7/30/19

Nobody is superior, nobody is inferior, but nobody is equal either. People are simply unique, incomparable. You are you, I am I. I have to contribute my potential to life; you have to contribute your potential to life. I have to discover my own being; you have to discover your own being.
Osho

Don’t compare yourself to another athlete. Your strengths and your challenges will always be unique to you. So embrace your strengths and work hard to overcome your challenges. Be the best unique you!⠀

Warmup
0:00 – 15:00
Instructor Led Jump Rope (5 minutes)
Animal Mobility

15:00 – 25:00
Steel Mace Technique Practice:
Neutral Stance
Basic Steps 1-4 – forward lunge/reverse lunge/lateral lunge/crossback lunge (spine TALL throughout)
Grip – rip/crush/bend/snap
Basic Landmarks 1-4 – hang/low sternum/clavicles/overhead
Under/Over Landmark 2 – Ballistic Curls (slide hands to prayer, rotate mace to opposite side)
Ballistic Curls with movement

Conditioning

30:00 – 40:00
Skill Practice
Contralateral Dead Split Clean – catch the bell as you land in the bottom of a lunge, knee does NOT touch the floor, hold the weight opposite of the leg that is forward
Push Jerk
Contralateral Split Jerk

“Stepping Razor”

40:00 – 60:00

20 minutes EMOM

Level 3/4

Minute 1: 50 Double Unders
Minute 2: 10 Three-yard Lateral Shuffle Cone Touch (touch your starting cone 10x)
Minute 3: 6 Kettlebell Contralateral Dead Split Clean and Split Jerk (Right Arm)
Minute 4: 6 Kettlebell Contralateral Dead Split Clean and Split Jerk (Left Arm)
Repeat for 5 rounds total.

L4 – 24/18
L3 – 22/16, 25 DUs (stay with 50 if you can string them together)

Level 2

Minute 1: 100 Single Unders
Minute 2: 10 Three-yard Lateral Shuffle Cone Touch (touch your starting cone 10x)
Minute 3: 5 Kettlebell Contralateral Dead Split Clean and Split Jerk (Right Arm)
Minute 4: 5 Kettlebell Contralateral Dead Split Clean and Split Jerk (Left Arm)
Repeat for 5 rounds total.

L2 – should try to use at least 18/12k

Level 1

Minute 1: 80 Single Unders
Minute 2: 10 Three-yard Lateral Shuffle Cone Touch (touch your starting cone 10x)
Minute 3: 5 Kettlebell Contralateral Dead Split Clean and Push Press/Jerk (Right Arm)
Minute 4: 5 Kettlebell Contralateral Dead Split Clean and Push Press/Jerk (Left Arm)
Repeat for 5 rounds total.

L1 – no prescribed weight