(Specialty warm-up: 5L, 5R Mace shovel, 10 mace 360, jumprope selection)
15 Mace shovel + overhead press + 3/1000 hold @ top of each (Left- 1 + 1 = 1) 15 Mace shovel + overhead press + 3/1000 hold @ top of each (Right- 1 + 1 = 1)
10 Mace "Short shovel" (Left- as heavy and narrow as possible)
10 Mace "Short shovel" (Right- as heavy and narrow as possible)
15 Mace 360 + 3/1000 extension (Left- 1 + 1 = 1) 15 Mace 360 + 3/1000 extension (Right- 1 + 1 = 1)
10 Mace 360 (Left- reset to holster each rep, no extension)
10 Mace 360 (Right- reset to holster each rep, no extension)
Weight in both movements is self-scaled, and unless high-level proficiency is demonstrated in 360, should be different. Take short, specific rest as needed in no more than 5-rep intervals. If rest is needed more frequently, either adjust your mind, or adjust the weight. Additionally, counts do not shorten as we fatigue; 3/1000 is always 3/1000, and better as 5/1000 than as 2/1000.
Mace shovel: Lower body starting and ending position and order of operations 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.
Mace "Short shovel": Set up and pre-engagement are even more important- Insist on bottom arm parallel with the ground at top, and both arms straight in the "moment of clarity". Control the weight, and drag it back to the ground. There is no extended stop at the top, just as there is not with a kettlebell swing.
Mace 360 + extension: 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.
1 minute extended-arm mace hold @ 8kg. W, 10kg. M
1 minute battle rope 1 minute jumprope Alternate between the three movements on-cue, with no rest between, until 500 jumprope are completed. Hustle harder, work shorter. This has been completed in as few as three rounds. Any observed short-counts: 500 Jumprope and 50 burpee for everyone in the group.
If battle rope is not available: Please adjust to 1 minute of our 'plank walk'- 3 steps forward on your hands, in a flat and rigid plank + 1 push-up (with no designated rest)
And then, “Time under tension”: 25 Kettlebell Good Morning/ Suitcase Good Morning @ self-scaled (10 + 10 + 5, or 15 + 10) + 50 Hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) 15 cat/ cow stretch If designated weight is not a cool-down weight, adjust accordingly.