(Specialty warm-up: 5L, 5R mace shovel + overhead press (1 + 1 = 1), 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; The shovel itself is valuable work. 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: 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. Reminder: Mace weight can be made "heavier" by moving top hand towards the bottom hand (bottom hand is always at the actual bottom), putting the weighted end of the mace further behind you in the overhead position. Additionally, moving to even a slight off-angle also adds significant difficulty- do so at a fact-finding weight prior to attempting at an aspirational one! "Light the corners". Then, 7 rounds of: 3L, 3R Kettlebell floor press (tracking hand is not a suggestion) 3L, 3R Kettlebell push press 3 Pull-up :30 sec. rest/ assessment (Observation, adjustment, repetition... You must diligently hunt what you truly want to catch) 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 position considered, do not under-lift. 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 very often significantly faster.
And finally, “Time under tension”: 5 Plyometric push-up (even if scaled onto a bench or box) + 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.