(Specialty warm-up: 3L, 3R kettlebell clean, 10 kettlebell halo + extension)
Positional and mechanical improvement: “Odd Lifts”: Sledgehammer: 2-hand tire smash, hand-to-hand tire smash Mace: Front pendulum, back pendulum, back pendulum + pull-over, 360, 10-2*, Varial* and Secondary power movements: Tire flip
Medicine ball clean
Stacked-hand kettlebell clean/ swing clean
Medicine ball throw
With the guidance of a qualified trainer, practice a few (1-2) movements from each category listed above and make improvement in the details of each. Start with the basic variations of each and add weight/ difficulty as appropriate. Short, thorough sets; "Skill work" days are not "show off" days. Practice and improve, don't simply do more of what you're already good at.
Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. Choose what you need, not what you like; Make ambitious choices, and reasonable-but-progress-minded weight increases.
Of course: If no suitable tire is available for hits or flips, simply omit them, and focus on what you have- not what you don't. Please and thank you.
Then: Mace front pendulum + extension: 3 x 30 @ as heavy as possible 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 one trip to the ground. Today: Decelerate the mace in 10-rep intervalsand perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps.**Mace should not go to the ground until 30-rep set is complete.** Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster)and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift; That will require paying attention to how close the mace came to going to the ground in the designated set. If it was *close*, then stay. If it was not close, then go up, improve, and then do it again. And then, “Time under tension”: 25 Kettlebell or medicine ball Good Morning@ self-scaled (10 + 10 + 5 or 5 x 5) + 50 1-arm/ Hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 2 x 1 minute low, hard, perfect hollow hold/ rock 15 cat/ cow stretch Hollow: Hold hard, and do not let up during the one-minute round. If position breaks, be aware of where and when, but stay in the hold; There is value to that. If designated kettlebell swing weight is not a cool-down weight, adjust accordingly.