(Specialty warm-up: 10 dowel partial pull-over, 20 mace front pendulum) 10 rounds of:
2L, 2R Mace 360 2L, 2R Mace overhead press (prioritize narrower hands, accompanied with straight, aggressive arms) :20 sec. rest/ assessment Each set of mace 360 and press are as heavy as possible- adjust as needed if position breaks or reps become singles, and adjust top-to-bottom hand as well as L to R direction. If mace 360 is not yet in your toolbox, is not yet heavy enough to be useful at designated rep scheme, or suitable weight mace/ hammer is not available, perform kettlebell halo (no extension) in same scheme. The weights do not need to be the same for both lifts, and may adjust by round- either up or down- as position and ambition demand. Then, 5 rounds of: 10 Mace 360 (balance left-to-right and top-to-bottom evenly) 10 Extended-arm mace walking lunge (horizontal or vertical) 10 Box jump @ 10/15lb. W, 15/ 25lb. M 100 Jumprope Weight is scaled to ability, and should pose a significant challenge in each set; Goal is completion of each round with the same single weight. Transition seamlessly, and move aggressively. Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a weight)can require some adjustment. Select a height that allows for an organized and powerful jump with today's odd hitchhiker. And then, "Time under tension": 15 Kettlebell Good Morning @ self-scaled (3 x 5) + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 2 rounds of: 1/2 rocking chair (to floor) + 25hollow rock + back to standing = 1 round 5 x :15 sec. bar hang Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.