(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel, 10 mace shovel walking lunge)
Mace shovel + overhead press: 5 x 2L, 2R @ as heavy as possible in each set, each press with a hard, stopped 5/1000 overhead Extra attention to high, hard, fully-engaged bottom arm from beginning to true end of the press; Only once press has ended/ mace has stopped hard overhead does the bottom hand move back into the hip pocket. This helps ensure true overhead position, and a stable, consistent platform for the press. Clear distinction should be made between overhead press and simply a higher front press! Please and thank you. Reminder: Adjusting distance between hands- even a slight amount- can "add weight" to the press in a very effective and measurable way. And drive the bottom hand higher than you think you need to/ can! There is value in doing so. Then, 5 rounds of: 5L Mace shovel 10 Walking lunge (Mace in top shovel position) 5R Mace shovel 10 Walking lunge (Mace in top shovel position) 10 Mace 360 10 Mace squat 10 calories Airdyne/ equivalent (no arms only) :20 sec. rest/ assessment (evaluate mace scheme vs. weight, transition pace) Walking lunge starts at top of 5th shovel. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight; Be a statue from the hips-up during the lunge. Weight is scaled to ability and should pose a significant challenge in each round. Mace shovel starting and ending 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 rear hand at the very end of the handle. Today, unless high-level proficiency is demonstrated in the mace 360, weight should be lighter than in the shovel/ lunge. Squat starts at end of 10th 360. And then, “Time under tension”: 15 Kettlebell/ Medicine ball Good Morning @ self-scaled (10 + 5) + 50 1-arm/ hand-to-hand kettlebell swing @ 35lb. W, 45lb. M + 25 Squat @ implement and weight scaled to ability, for positional reinforcement and improvement (no hipster posture- regardless of implement) + If designated weight is not a cool-down weight, adjust accordingly.