(Specialty warm-up: 5L, 5R mace shovel, 3L, 3R kettlebell press, 10 box jump) Mace overhead press: 1 x 5L, 5R @ fact-finding weight/ width 3 x 5L, 5R @ as heavy as possible in each set 5 x 1L, 1R @ heaviest above Alternating arms as directed, move mace into and out of a no-guessing shovel position to begin and end each set. Rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position; When in doubt, hold longer. Today: This is a still-evolving lift/ variation; Start moderate, dissect position and hand width, apply all conventional pressing standards, do not guess, and make progress. If suitable mace/ hammer is not available, adjust to kettlebell strict press at same scheme. Reminder: Mace weight can be made "heavier" by moving top hand towards the bottom hand, putting the weighted end of the mace further behind you while in the overhead position. Then, 7 rounds of: 3L, 3R Kettlebell floor press 3L, 3R Kettlebell push press 3 Pull-up :30 sec. rest/ assessment Make ambitious choices in both weight and pull-up variation, and adjust by round as needed. Focus hard, address mechanics from floor-to-ceiling, and do not under-work. And then, as quickly as possible: 50 Reverse lunge box jump 100 "Tall slam ball" @ 8/10lb. W, 10/12lb. M
Organized, powerful, simple movement. Stay tight, lift- land- and stand with authority; No wiggling, no guessing. If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.).
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. If a light bumper plate improves position and function, use one/ assign one.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And finally, “Time under tension”: 5 Plyometric push-up + 10 Push-up + 10 Airplane push-up + 25 Abmat sit-up @ 1/4 BW + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round + 15 dowel partial pull-over Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.