(Specialty warm-up: 5 suitcase deadlift @ BW, 5 double kettlebell swing clean)
Mace 360 + extension: 5 x 10 @ as heavy as possible in each Today, each rep features a full 2/1000 once arms are extended and movement has stopped. If scaling to full ability, weight will likely change (either up or down) during the 5 sets. Additionally, if the extensions are "easy", a strategic mistake has been made. 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 attempting to safely/ adeptly maneuver it from that position. Make clear distinction between the “holster”/ safe starting position and… not that. Then, 5 rounds of:
1 minute Farmer hold
:30 sec. double kettlebell rack hold
30 Tire smash @ 6/ 8lb W, 10/ 12lb. M (any variation- change by round as desired)
1 minute jumping jacks
Farmer and rack hold weights are scaled to ability, and should pose a significant challenge in each round and of course do not need to use the same weights; Coasting through simple holds and movements leads nowhere.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it. If mechanics are off, or performance is listless: Adjust immediately to same scheme in either "Tall slam ball" or medicine ball throw.
Jumping jacks: Not to be over-thought, but touch your hips at the bottom and hands together at the top of each rep. Make "simple", useful.
Reminder: “Scaled to ability”is not a statement that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress.
Lastly: There is no designated rest here. This is one of those interesting pieces where experience and efficiency will govern rest. Keep it short and specific, and not during each transition. There is value to both hustle and immediate application when we're tired. And then, “Time under tension”: 2 x 5L, 5R Mace "Short shovel" @ heavy enough to be useful 15 Medicine ball squat @ 25/ 30lb. W, 40/ 50lb. M + 15 Kettlebell Good Morning/ Kettlebell suitcase Good morning @ self-scaled (10 + 5) + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 15 cat/ cow stretch Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.