(Specialty warm-up: 5 double kettlebell swing clean, 20 mace front pendulum (heavier), 5L, 5R 1-arm kettlebell swing)
Mace 360 + extension (from "holster", to extended-arm, and back- slow and controlled): 5 x 10 @ as heavy as possible in each. Today, extension is a full 2/1000 once arms are extended and movement has stopped. Mace 360 + extension is excellent as practice/ reinforcement of aggressively engaging the entire upper body while moving the mace, and in the acknowledgement of good vs. bad starting/ working position; The difficulty/ important instability felt in holding the mace at full-arms length should tell all we need to know about its value in building static strength, and make clear why we would not attempt to maneuver it laterally from that position. Make clear distinction between the "holster"/ safe starting position and... not that. Then: 2 minutes double kettlebell rack hold (W- 45lb. x 2, M- 62lb. x 2) 20 Kettlebell floor press (5 x 2L, 2R- use the tracking hand!) 20 Mace front press (5 x 2L, 2R- any angle off-parallel) 50 Mace front pendulum @ (minimum) 10kg. W, 12kg. M 50 Push-up* (Intersperse with V-up in 10-rep intervals if desired/ if position demands/ for quality assurance)* 50 V-up* 250 Jumprope Short, specific rest is expected during push-up and v-up sets. When needed, keep to 3 breaths (:15 sec.). Remember the purpose of the movement being completed, and apply the necessary details to make it worthwhile; Reps for the sake of themselves are a dead-end street. Please review and practice the mace front press prior to working in the designated scheme; It is much more demanding than most expect, and minus a few details (strong, locked out bottom arm, aggressive engagement of guts and upper back), it is far less valuable than simply adding extra sets of floor press. Thank you. And then, “Time under tension”: 25 Hinge (Kettlebell/ mace Good morning/ unweighted hinge + 5/1000 hold @ bottom) + Plank hold @ minimum 1/2 BW + 1-arm bodyweight row hold + 15 cat/ cow stretch If time reaches two minutes in bodyweight row hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes. 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.