(Specialty warm-up: 2L, 2R heavy kettlebell halo + 3/1000 extension, 5L, 5R mace shovel)
5 rounds of: 30 Mace front pendulum 20 Mace shovel (2 x 5L, 5R)
10 Mace overhead press/ Kettlebell strict press (5L, 5R)
10 Mace 360
1 minute rest/ assessment (check your work, and adjust accordingly... ) Weights today are self-scaled, and should pose a significant challenge in each round. Unless/ until high-level proficiency has been demonstrated in mace 360, weight should differ from shovel. Remember to switch top-to-bottom hands in pendulum and 360! It's important. Pendulum: Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than two trips to the ground- select weight accordingly, and adjust by round as needed. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work; No death grip. For if you do, it will be your efficiency that will perish. Shovel: Start/ finish position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the bottom hand at the very end of the handle. Then, 5 violent rounds of: 10 calories Airdyne/ equivalent (arms and legs) :20 sec. “rest” (20-30% pace- keep pedals moving so you do not have to restart cold... ) Drive hard, breathe and focus during quick reset, and attempt to match output in each round; Matching effort goes without saying. And then, immediately: 25 “Prison” Abmat sit-up (work hard to keep elbows behind ears!) 50 Abmat sit-up @ 1/4 BW (use bumper plate) 25 Abmat sit-up (Standard, unweighted) Rest briefly as needed to keep quality (and correspondingly, value) intact. Today: Perform 150 jumprope immediately following each set of Abmat sit-up (totaling 3 x 150 jumprope). And finally, “Time under tension”:
10 Mace "Short shovel" (5L, 5R) @ heavy enough to be useful (bottom arm ends straight, and parallel with the floor) +
15 Kettlebell Good Morning @ self-scaled (10 + 5) +
50 Hand-to-hand kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Additionally, hand-to-hand variation is earned with excellent mechanics and timing; If the hand switch alters the hinge, or is off-time, perform as 1-arm kettlebell swing.