(Specialty warm-up: 5L, 5R mace shovel, 20 mace front pendulum) 20 Mace shovel (2 x 5L, 5R) @ as heavy as possible, each with a full, stopped 10/1000 overhead 100 Mace front pendulum @ (minimum) 10kg. W, 12kg. M Both movements, scaled to full ability, and performed with appropriate severity. No lazy lifts, holds, or swings. Then, 10 minutes of: 10 Mace 360 10 Mace squat (begin at end of 10th 360- this may occur in a non-casual Sumo position if earned/ desired) :20 sec. extended-arm mace hold (begins at top of 10th squat) :10 sec. rest/ assessment (weight adjustments happen here, and quickly) Have a primary and a back-up plan, weight-wise; Goal is as many high-quality, powerful sets as possible using the same mace, kept in-hand, for each full round. As with many of our drills intended to identify and improve imbalance- If you want to swing more, squat more; If you want to squat more, swing more. And if you can't hold it after doing so, then hold harder, more. There is nothing arbitrary or unimportant about developing the ability to manipulate a single tool in multiple, provable ways. Adjust weight by round as position demands. This is not a timed free-for-all. A descending clock simply insists we strategize transitions, recovery, and pace in order to meet a goal- While never compromising position or prioritizing weight; "Heavy" is another day, and lazy is... another place.
And then, “Time under tension”: 15 Kettlebell Good Morning (self-scaled in scheme and weight based on training week) + 15 High-anchored hinge @ (minimum)1/4 BW (same as our warm-up, just likely a little heavier) 30 1-arm/ Hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (3 x 5L, 5R) + 15 Sumo squat @ bumper plate/ hammer + 15 cat/ cow stretch Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.