(Specialty warm-up: 5L, 5R mace overhead press, 10 calories Airdyne- hard and fast)
Mace overhead press:
10 x 1L, 1R @ as heavy as possible in each, each with a hard, stopped, hands-high 2/1000 overhead
The mace overhead press is no longer "new", but it is still in constant and valuable refinement. It has been going exceptionally well, and it will be curious to observe weights and widths; Please practice on yourselves, and remind others, that narrower adds weight in often a more significant way than weight adds weight.
Too narrow: When bottom arm is forced to bend to accommodate the bottom position of the pressing arm.
High hands, true lock-outs, and strong, neutral spinal position govern weight- and certainly inform increases.
Then, 20 minutes of: 20 reps mace swing of choice (Front pendulum, back pendulum, 360, 10-2) 10 Kettlebell swing @ +/- 1/2 BW (scaled to ability- assessed by round) 100 Jumprope/ 35 Double-under :20 sec. rest/ assessment Mace: Make useful, progress-minded choices in both movement and weight; Change by round as desired, and use no more than 3 movements within the 20 minutes. Transition seamlessly and attentively; Work until the rest, patiently and violently. Anything less than our current structural max at any designated scheme is simply a "kettlebell swing"; Movement standard is both weight and arms parallel with the floor. Thank you to Matt/ AAAC for the provocation to clarify the language. If any questions remain, please do not hesitate to ask. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. In part two today- at what are now very moderate weights for most- challenge hand position and transitions, and add "power" to the descent. Do not bend arms; Broaden your back. And then, “Time under tension”: Plank hold @ minimum 1/2 BW (Minimum) 25 high-quality sit-ups ("Prison"/ weighted/ properly banded Abmat, V-up, hollow rock, 360) 15 cat/ cow stretch 15 calorie Airdyne/ equivalent @ cool down pace Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for intervals of between :20 – :30 sec., with quick resets. As usual, and unless designated otherwise, 'Time under Tension' holds are two minutes.